Warm-Up
Coach’s choice
WOD prep
Seated kettlebell press
Build to a heavy 3 on each arm.
WOD
Cool Moss
AMRAP 18
21/14 Calorie row
15 Wallballs (20,14)
12 Kettlebell swings (53,35)
9 Toes to Bar
Option 2:
21/14 Calorie row
15 Wallballs (14,10)9 ft target
12 Kettlebell swings (35,26)
9 Toes to Bar
Option 3:
21/14 Calorie row
15 Wallballs (10,8) 9ft target
12 Kettlebell swings (26,18)
9 Toes to Bar
Post WOD:
Banded hamstring stretch
Endurance & Stamina
On a 30 minute clock
Calorie bike. Every 5 minutes 100 m Double over head dumbbell carry(50,35)*Scale load as needed.
CFS Brief:
Friday, September 7th: Free Class Friday
CFS Barbell club starting Saturday September 8th 10:30am. Details coming soon.
In House Team of 2 same sex Throwdown Saturday, November 3rd. Save the date. You register we assign the teams. (Same as previous years) Registration will open soon!
Cool Moss: 4+26, 8#WB, 18#KB, T2B
Kept my weights light as my knee has been acting funky for the last week. Seeing the knee doc on Friday to make sure it’s nothing serious. Felt good about how this went and didn’t feel any pain.
Crossfit 518 in Schenectady NY or “AKA Crossfit Holy Hot Box”
60 Cal Row, 40 Cal Bike, then 8 Rounds of 5 Strict PU’s, 10 Push Ups, 15 Squats, 20 Ab Mats
Cool Moss: 3+3 | 10# WB | 35#KB | TTB
Three Rep KB Push Press: 26# (30.2# on the right arm and two reps on the left)
This workout went south for me very quickly. I guess we need to have these “off” days to have greater appreciation for the good days. I felt like both mentally and physically my tank was on “E”, so I changed the goal of the workout for me to “get through this”. It was a grind and I fought myself the entire way, but I stayed with it and gave myself credit for doing that. Great to see Crash this morning – I was glad I came to class if only for that 🙂
Nice job doing that WOD in the heat!! It was not exactly “cool” here, so I know how you were feeling!
Sorry you had an off day Deb – for sure we all have them. The heat made this one tough….hope you are able to take it easy, hydrate and rest tonight. I think Andrew just volunteered to cook?
5+3 rx…that one was a little wet
Imagine if you had hair…
5 +1 rx
KB press: 53# (I think)
Not-so-cool-Moss: 4 + 44 Rx