WOD Wednesday 2/27/19

by | Feb 26, 2019 | News | 4 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD:
Man In The Mirror
For Time: Complete in any order.
50 GHD sit-ups
50 Burpees 
10 Rounds of Strict “Cindy”

*A round of Cindy is 5 pull-ups, 10 push-ups, 15 squats

Option 2 Performance:
For Time:
100 Ab-mat sit-ups
50 Burpees 
10 Rounds of Strict “Cindy”

Option 3 Functional:
For Time:
50 Ab-mat sit-ups
30 Burpees 
10 Rounds of Strict “Cindy”

Post WOD:
Foam roll for 5 minutes

CFS Brief:
The 2019 CrossFit Open are here. We’ll do the Open workouts every Friday in classes and as an option on Mondays.  

*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in.  You can simply log into Zen Planner and show them your latest membership fee on your phone.

 

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4 Comments

  1. Deb.
    Deb. on February 27, 2019 at 8:58 am

    Man (or Woman) in the Mirror: 19:36 Rx | 10 Rounds Strict Cindy | 50 GHD | 50 Burpees
    This workout is right up my alley (and NOT right up Rob’s!) I chose to do Cindy first knowing that it would take the longest of the 3 segments and would require the most strength. That said, it also fatigued everything you may need for burpees 🙂 I paced the GHD by breaking into smaller sets and then just kept the burpees moving along. A nice variation on Cindy doing it strict! Thanks Frozen, this was a great workout…and Happy Anniversary to John and Elizabeth!!

  2. Tracey
    Tracey on February 27, 2019 at 9:29 am

    Man in the Mirror: 26:09 | 100 abmats | Bar assisted pull-ups

    I thought starting with burpees was the way to go but I think Deb had the better plan. By the time I got to Cindy I was pretty tired having already done burpees and abmats. I aslso should have gone with GHDs over abmats as I really struggle with them but I think I got the padding right as I didn’t end up with any road rash 🙂 Thanks Frozen for the help with the push-ups….as my arms started to fatigue I alternated between using an abmat and did a few from my knees too. Happy Anniversary John and Elizabeth <3

  3. John
    John on February 27, 2019 at 2:47 pm

    Man in The Mirror
    18:15 ex strict Cindy/burpees/GHD’s

  4. Rob M
    Rob M on February 27, 2019 at 8:08 pm

    So right you are! About 26 1/2 minutes, 1 pull up 4 RR 50 sit-ups. Did Cindy first and good thing too. Cindy doesn’t like me and the feeling is mutual! Great job Deb!