Superset Skill – CFS

May 16th, 2016

Category: CrossFit

Superset Skill – CFS

Phil

Phil

The new endurance class addition starts tonight at 4:45pm. This is a free class for members and $10 for non-members who are looking to try it out. The class involves rowing, biking and running.

Strength
Front Squat
3-3-3-3-3
– Between sets complete 10 alternating pistols on each leg

WOD
3 Rounds
10 Shoulder to Overhead (155,105)
20 Wall Balls (20,14)
300m Medball Run
40 Cal Row

Level 3 – (135,95)
Level 2 – (115,75)
Level 1 – (95,45)

DISCUSSION 13 Comments

  1. Mike Quigley 05/17/2016 at 2:45 pm

    FS – 155.
    WOD – 17:15 RX

  2. Trevor Crean 05/17/2016 at 1:21 pm

    FS: 145
    WOD: 19:48 w/ 95#

    In hindsight, I probably needed another rest day.

  3. Joel 05/17/2016 at 12:45 pm

    Front Squat: 145 across
    WOD: 21:11 (14# ball, 30 cals, took the ball with me on 1 run and “forgot” it on the other 2)

  4. jason barrow 05/17/2016 at 12:57 am

    Front Squat: 230×3
    WOD: 20:46 L3

  5. Eddy 05/16/2016 at 11:23 pm

    FS: 225×3
    WOD: 23:59 Rx

  6. KB 05/16/2016 at 9:41 pm

    Endurance class : bike 3.7 miles, row 1548 m , run 1400 m. enjoyed this class

  7. Alec 05/16/2016 at 3:58 pm

    265×3, 19:25Rx, what a doozer of a workout!

  8. Brian M. Maser 05/16/2016 at 2:26 pm

    FS: up to 200
    WOD: 19:43 Rx

  9. Jason 05/16/2016 at 2:01 pm

    FS: 225# x3
    WOD: 21:20 L3
    Lots of work there

  10. Sean Flannery 05/16/2016 at 1:33 pm

    FS: 175-265#
    WOD: 18:40 Rx

  11. KB 05/16/2016 at 12:55 pm

    Bootcamp 3 rnds -10 DB push press (20#) 10 jumping pull ups, 10 burpees. WOD 2. 60 sit ups, 50 lunges, 50 plank ups

  12. Kurt 05/16/2016 at 12:20 pm

    Strength: up to 225#
    WOD: 18:37 Rx