Great push in the wod on Wednesday gang…. There’s something about knowing that it’s a competitive workout that gets the intensity ramped up quickly!
Today’s workout is meant to be an easy-moderate “movement” day. If you didn’t do the workout on Wednesday, feel free to turn it up a notch and go harder. If you DID do the workout, then go lighter than you think you need to and get some good quality movement in without getting too stressed out.
For those of you who are registered for the Crossfit Games Open and haven’t yet done the workout, we’ll be hosting another opportunity to do it on Friday at 630pm. Keep in mind that these designated times are in place for athletes who are officially registered on the Games site.
If you are not registered on the Games site, please complete the WOD during regular scheduled class times. Space and time are limited in these workouts and we need to make sure that judges, competing athletes, and athletes warming up have enough room. Spectators are always welcome though and add significantly to the environment!
Thanks!
Turts.
Today’s Workout
Buy-in: Dynamic Movement – Coach Led
WOD: “Perpetual Motion”
Perform 3 rounds of the following exercises • 10 Wallball (14/20)• 10 knees to elbows • 10 pushups • 10 squats • 10 kb swings (35/55) • 10 double unders • 10 overhead squats (bar only) • 10 ring rows (feet on level with hands) • 10 db push press (25/40) • 10 pull-ups • 10 thrusters (bar only) • 10 walking lunges
Zone 2 – scale all movements as needed
Zone 1 – scale as needed
Cash-Out: FTL Stretches
This looks awesome. Good work tonight everybody!!
Day off Friday! I’ll be there!
Great job from everyone last night!
Thanks for bringing this back Turts! Last time I did this wod it was right after a 10km run with Rob and Donald during their 300km challenge. I may have not ran 10km before the workout this time, but my hamstrings feel like they have lol!
Dub, I hope you enjoy the pushups 😉
Sounds like that was a nasty workout.
I’m trying to find a morning time that can work around my family/work life to do the Sectionals WOD.
Is anyone available tomorrow (Friday) morning before the 9:30am class to judge? Any other CFZ’ers who would be interested in attempting the workout together?
Or another time? Sorry for being a pain in the a$$!
Standing pushups against a wall for me! FML
Rob, I will be in the gym at 8am with a one on one client, so if anyone can come and judge you, that will work.
Sorry team, there may not be an opportunity on Sunday for redoing the wod unless another coach (Shannon, Lucas or Sean) can come in. Cam is out of town and I have a shower to attend. By the time I can make it in, it may be too late to post your result.
Thanks D!
Great job to everyone yesterday! It was such a great atmosphere to be in! Feeling slightly rough today, but so worth it! 🙂
I will be there Friday night too. Hope my push-ups get stronger by tomorrow!!
I will also be there Friday night since it might be the last chance!