Warm-Up
Coach’s choice
WOD prep
EMOM 9
With your team, each person will start @ a different movement and rotate in order.
Minute 1 9/6 calorie bike
Minute 2 5 barbell front squats/5 strict press
Minute 3 3-5 strict pull-ups
WOD:
“CTC”
Teams of 3 AMRAP 21
5 Chest to bar pull-ups
7 Thrusters Option 1(95,65) Option 2 (75,55) Option 3 (45,30)
9/6 Calorie bike
*Athletes complete full rounds before switching.
*For this workout, each round should be a sprint !!!
*Choose movements and loads that allow you to go unbroken.
Benefits of Sprinting
By Mark Sisson
As Primal enthusiasts know, sprinting is an essential element to leading an optimally fit life. After all, it’s one of the 10 Primal Blueprint Laws, and perhaps the quintessential anti-aging activity. Brief, explosive all-out sprints are the single best activity to promote the rapid reduction of excess body fat, achieve fitness breakthroughs, flood the bloodstream with anti-aging hormones like testosterone and human growth hormone, and boost neuron function in the brain. Even a very brief sprint session has a profound effect on your metabolic and hormonal function for hours and days afterward, sending what Paleo movement pioneer Dr. Art DeVany calls a “renewal signal” to your genes.
Post WOD:
Agile 8
CFS Brief:
The 2020 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2020 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.
Click here to register for this event
Click here to volunteer for this event
CTC. 25+10. With Kim and I am embarrassed to say I can’t remember her daughters name. But they rocked today! Kim did RR and barbell thrusters. Daughter did 1 pull up and RR. Both 6 cals. I did bar assisted PU and #35DB Thrusters and 9 cals.
Team Just In Time (Jamie, Igor, Tyler): CTC. 21 + 7
Igor & Tyler: 75# | Strict Pull Up
Jamie: 45# | Ring Rows
This was challenging and more fun than I was expecting. Nice job John for setting the target at < 1 minute per round. It was a good goal and kept us motivated. Thank you Igor and Tyler for the encouragement.
CTC: “Team Wonder Women” with Ilana and Chrissie: 21+11 | 50# Thruster | Ilana and Chrissie: Pull Ups, Deb: 5 C2B 🙂
We all got our Super-Hero on this morning and had a lot of fun with Ilana and Chrissie!! These women can move, so I had to keep up! My focus today was on Chest to Bar and I had initially thought I would do 3 of them and 2 pull ups, but as it turned out, I was able to hit sets of 5, so I was happy with that. The bike was my achilles heel today as it felt way better in warm up than it did during the actual workout. Thanks Frozen for setting up the stimulus for this type of workout and for pushing us to hit/exceed the 21 round goal.
25+2 with kion and Andrew.
Ryan – rx
Kion – 35# dB thruster
Andrew – ring rows and dB clean and jerk?
This is the same Kion who abandoned his wife and daughter as a teammate…We do have some great entertainment at the 5:30am class 🙂 And Ryan, you are more than welcome to become a “Wonder Woman” anytime.
Hahah. Something tells me kion is gunna have a rough day 😂
I don’t even think Wonder Woman could get him out of this one…I hope he likes to do dishes.
It’s Shelby! You guys looked like a well oiled machine!
Way to go Deb on the chest to bars (and the rest of the wonder women on your team)! Your hard work is paying off….you are going to rock the CF Opens this year!
Team “Whatever” with Jackie and Lynn: 18+5 | Tracey kipping pull-ups, Jackie kipping pull-ups and ring rows, Lynn box assisted C2B | 35# thrusters / weighted lunges for Lynn | 6 cals
I was happy to string together 5 pull-ups every round – not sure if it was the rest before each round or the fact that I knew I had to do them unbroken that pushed me, but I don’t think I’ve ever done 5 unbroken for 6 rounds before. 🙂 Breakfast with the 6:30am crew was a nice bonus today, too!
Something tells me Kion is spending the night in the dog house. Woof Woof.
Nice work on the pull ups!! Now you have a new goal for Cindy and Murph – keep those sets going!
We were a great team!!! Feels so good to be back!!!! And yes we all rocked it!! Thanks John for being an awesome teammate to me and shelby!!💪🏼
I know right Deb!!! Tottaly dissed by dad!!!! Lol His loss!!!
Team Bald and The Beautiful – Ryan, Chris M, Roland
21+7
Ryan – 5 Strict PU,s #95
Chris – Box PU’s #95
Roland – #75
So kion just finished dishes!!! Lol painted shelby’s room and now is getting trash ready to go out tomorrow morning!! Lol!!! To be continued tomorrow!! Ha ha !!!