Isabel takes 3rd place in her first comp!
Warm-Up
Coaches choice
WOD prep
Prep the movements
WOD
Come & Get It (35 minute cap)
1,000 meter Row
800 meter Run
50 Burpees (Group A Burpees / Group B Bike)
100 Ab-mat sit-ups
50/35 Calorie Bike (Group B Burpees / Group A Bike)
800 meter Run
1,000 meter Row
Option 2:
Same
Option 3:
500 meter Row
400 meter Run
25 Burpees
50 Ab-mat sit-ups
25/15 Calorie Bike
400 meter Run
500 meter Row
Endurance & Stamina
Come & Get It (35 minute cap)
CFS Brief:
30 Day Fall Partner Nutrition Challenge
Grab a friend and commit now. It’s 30 days – you can build new habits that stick in that amount of time!
When? September 24th to October 23rd
How long? 30 days
In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
Come and get it: 33 and change. 400M run. 75 Cal bike. Thanks Hannah for helping me crank out the last 200 meters on the row.
Come and Get It: 31:33 Rx Lots of fun this morning with this rowing book-ended chipper! Find a pace and try to stick with it throughout. Just hold on for that last row!! Kudos to Matt for making short work of this WOD! Congrats to Isabel for landing on the podium in her first competition!! Great work!
Come and get it!
30:11 RX
What’s the worst part of this one Deb? The burpees or the bike? I don’t mind rowing and I like running if my knee and heel are healthy, but I have a pit in my stomach thinking of the 50 burpees. Am I underestimating how sucky the bike is?
Come & Get it: 38:57, Option 2
Well Ken, for me the most angst-inspiring part was the bike, but when it came to doing it, I actually felt okay. As we had a larger class, we did split into the two groups and I biked first, so did that directly after the row and run and then hit the sit ups followed by the burpees. In all honesty, I don’t mind burpees, though I will say that doing 50 of them at that point in the workout was no joke. Just…keep…moving…through…them. We had a light drizzle that I thought would be more refreshing than it actually was – I was drenched after this one. Go and Get It!!!
I’m going to ask if I can do the 50 burpees before the first row to get them out of the way. My entire upper body is sore from the bench press on Sunday, the rope climbs on Monday, and the entire freaking WOD yesterday. I’m worried that I won’t be able to push myself off of the floor.
Crazy Mike is not going to like that.
29:52
Biking, lots of biking. Like 210 cals of biking. And Burpee step back.
Way to grind Scooter. 31:13 at the 7:30 campfire. But for the sucky burpees, that was a fun WOD. The programming has been great this week with tough WOD after tough WOD. Fantastic variety. And some awesome crowds and energy from the 7:30 family.