Warm-Up:
Coach’s choice
WOD prep:
Warm up the squat clean and bench press to WOD weight. Partner with similar strength on the bench press.(3 or 4 to a bench.
WOD:
Rice & Beans for time:
Teams of 2 or 3. One person works while the other rests. Divide the reps and calories as you like. Pair with similar strengths.
150/105 Calorie Row
100 Bench Press Option1 (155,105) Option 2 (135,95) Option 3 (95,65)
100 Power Cleans Option1 (155,105) Option 2 (135,95) Option 3 (95,65)
200/140 Calorie Bike
*Teams must use the same bar for bench press and power cleans.
Post WOD:
Agile 8
CFS Brief:
Day 25 WLC
Double Under Seminar
Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym. Molly will dissect your form and coach you to improve your overall jump rope skills and master your Double Unders. Molly not only brings years of experience and coaching expertise to this seminar but takes pride in making the seminar fun and enjoyable.
The JumpNrope crew has traveled the world, visiting over 500 CrossFit gyms, and has trained over 10,000 CrossFit athletes on how to become proficient with this movement. In this 2-hour seminar, you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self!)
Date: Saturday, September 14, 2019
Time: 2:30pm – 4:45pm
Cost: $65
Registration is limited to 15 and only open to CFS members
Rice and Beans: Team Three Amigas (Michelle, Becka, Deb): 32:10 | 150 Calories on the Rower | 95# Bench | Becka 105# Power Clean, Michelle 105/95, Deb 80 (done as a shadow) | 140 Calories on the Bike
Lots of fun with Becka and Michelle! We kept the intensity high throughout and pushed one another along. We split the 100 Bench Press between the three of us, but did the 100 Power Cleans as a shadow, so we each did 50 of those. Nice to see Adam back and to see a tanned Andrew back from vacation and we also welcomed Matt visiting from NJ 🙂 Thanks Frozen!!
Rice and Beans: 24:11
Team Young and the Restless (Ryan, Chris & Roland) Combo #155 and #135
The bike just burns!
Solo version
5 rounds for time
20 cal row
10 Bench press 95
20 cal bike
10 power cleans 95
19:58