Warm-Up:
Coach’s choice
WOD prep:
Build to a heavy 5 rep Thruster
Practice dips & kettlebell swings
WOD:
“Punch & Judy” For time 20-minute cap.
800m run
then
21-15-9
Thrusters (75,50)
Kettlebell Swing (53,35)
then
800m run
*With the swings 7 thrusters, you should be looking to keep the reps to 2 sets or less.
*For the run if you can run a sub 5 minute 800m run the 800m if over 5 run the 600m.
Option 2:
800m run
then
21-15-9
Thrusters (65,45)
Kettlebell Swings (53,35)
Then
800m run
Option 3:
600m run
then
15-12-9
Thrusters (45,30)
Russian Kettlebell Swings (35,26)
Then
600m run
Post WOD:
Couch stretch. 2 minutes per side
CFS Brief:
*At CFS this year the CrossFit Games Open takes place in October.
This means Friday’s in October and November we’ll be attempting whatever Dave Castro throws at us.
Let’s have some fun and put our fitness to the test! Sign up today!
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl. Sign up details coming soon!
*Labor Day Adjusted Schedule
On Monday, September 2nd CFS will offer two classes –
8:00 am Adult CrossFit
9:30 am Adult CrossFit
There will be no kids classes on Labor Day.
16:36 / rx weights, rowed 900 m instead of run
Good WOD. Thanks a fun class, Kathi!
Punch and Judy: 17:18 Rx
Great workout – don’t let the ‘lighter’ weights fool you 🙂 Nice to see Kathi this morning – we do love being that first pancake!
12:06 rx
Hotel California (San Diego). Travel day yesterday and missed bench warmers. Needed to clear my head this morning so did benchwarmers 38:25. #40DB press from floor. Thought the DB press was 35 reps. My mind is humbled and clear now.
14:00 rx. Remained unbroken on movements.
Beast!
16:16 RX