Warm-Up
Coach’s choice
WOD prep
Prep the dead lift to WOD weight.
WOD
Christine (compare from 4/27/18)
3 rounds for time
500 m row
12 Body weight deadlifts
21 box jumps (20″) Men & Women
Option 2 performance:
3 rounds for time
500 m row
12 75% Body weight deadlifts
21 box jumps (20″) Men & Women
Option 3 Fitness:
3 rounds for time
500 m row
12 (50%) Body weight deadlifts
21 box jumps (20″) Men & Women
*Dead Lifts should be performed in 2 sets or less, scale load as needed.
*Scale height of box as needed
Post WOD:
Banded Hamstring stretch
CFS Brief:
The 2019 CrossFit Open are here. Week 4 is this Friday. We’ll do the Opens workouts 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.
Don’t forget CFS “Breakfast Wednesday’ tomorrow! We will probably go somewhere close – Sunnyside or 33 both in Ashland. 7:30 am at the box.
Have a nice breakfast you early morning CFS people. Especially future CFS Athlete of the Month Ken Earley.
And thanks to all of you 5:30 a.m. no-shows, the 13 people at the 7:30 WOD had room to put our names on the board last night for Grace last night.
Christine. 15:40. #225DL. November 15:05 but step ups due to injury. 19:21 back in April. Box jumps are still my weakness.
Christine: 13:32 Rx | Previous on 11/21/18: 14:43 Rx (same body weight)
Always fun to row next to Ryan 🙂 Again, if he had hair, he’d have had time to have it done before I finished my 3rd round. Sorry, Ken we had about 22 people in the 5:30 this morning, so the names did take up some space on the board. Great to see Kathi this morning – thanks for keeping us all on task!
Nice job John! Box jumps are no joke, especially when they are matched with rowing and deadlifts. The legs definitely felt the strain by the time you got to the box.
10:26 RX + (170#/24″)
Class was so big we ran out of 20″ boxes so i was volun-told to go 24″ 😉
Previous (10:02 170#/20″)
But your hair looked fantastic!
Thanks Deb. Much appreciated. Does not help I am a heavy weight. Was happy to row at just under 1:50 for each row. DL 12, then 8+4. First box jump I fell off. 😂. Happy with progress. Appreciate all my 5:30 teammates that have helped on the journey.
Great result. Ryan came down on the other end where I was to do his hair after he was done. I was just in the start of my third round of row and had to double take wondering why he was walking around as he recovered. Nice job crushing it Ryan.
It did not say WHOSE body weight you had to deadlift, so you could have gotten creative like Michelle who said to me, “I’m going to be you for this workout”. 🙂 Nice job on the row segments and really great to get right back up on that box after missing on the first jump. A shout out also to Carlos who stuck with this one until the end and finished strong on the box jumps!
I like the creativity with the wording of “volun-told”. Great job on your time, I was watching you out of the corner of my eye as you were crushing it.
all credit goes to my stylist 😉
Christine: 14:07 (90#, 20″ step-ups) | Previous 15:35 (65#, 10″ plate jumps)
Went with Option 2 and 20″ step-ups over 12″ plate jumps per Kathi’s suggestion. 20″ is a challenge for me even with step-ups as I have some limitations with my knee mobility. Some nice PRs today – congrats Deb and JL, as well as to Carlos for crushing the last round of box jumps with an audience.
Christine: 11:05 185# Option 2 (16 year old Rob)
Great breakfast at the Spoon this morning!
You look great for 16 🙂
Tracey those are GREAT improvements!! You should feel wonderful about the whole thing. That’s a huge PR and you increased both your DL and your box height. We definitely had some mojo going down at our end of the box!
Thanks Deb, I feel good about the numbers! It’s always good to have rabbits to chase as I had Kion on my left and you and Ryan on my right.
Glad to see that you had such a big class this morning after everyone slept in yesterday Deb! 🙂 We’ll find room somewhere to write our names at 7:30 tonight.
Christine: 12:57 RX #185
Previous 12:43 RX #185
Christine
13:24 Rx (140#)
Nice work!!
Partner WOD with Hailey. @ CrossFit 239 in Ft. Myers.
1 person works while the other rests.
21-18-15-12
Power snatches
Thrusters
75,55
Bike 30 cals before each rep scheme.
18:10
Just so you know Ryan I think your hair looks great!
Thanks Deb but I think the 16 year old me would object even in Mars years 👨🦲
Glad you made it safely out of New Zealand
10:40 @ 155#
One of these days I’ll be semi-ok at rowing.