Bench, Bis, Tris – JK – CFS

Sep 3rd, 2017

Category: CrossFit

Bench, Bis, Tris – JK – CFS

Al & John = WOD Buddies

CFS Announcement: Labor Day Schedule
All Levels Classes at 9AM & 10AM on Monday. Goose will be here at 8AM hitting the WOD if anyone wants to come in for an early session. This will be non-coached.
*There will be no bootcamp on Monday morning. All bootcampers are welcome to join in the general CrossFit classes at 9 or 10AM!

There will be NO Endurance Class Today – will resume 9/10
Below is Individual Endurance WOD to be done on your own…

Warm-up
8 min AMRAP
15/12 Calorie Row
10 Split Squats w/ Foot on Seat of Rower per leg (holding kettlebell at chest)
10 Bandy Pull Aparts

Strength
Bench Press
5-5-5-5

WOD
50 Calorie Row
40 Front Rack Lunges (115,75)
30 Calorie Row
20 Front Rack Lunges
10 Calorie Row

Level 2- 95,55
Level 1- 75,45

Individual Endurance WOD
3K Row time trial.
Record your time, we will use it in another work out for pacing.

Weekly Strength/Benchmark Schedule – Click Here

At Home WOD
4 Minutes Burpees
3 Minutes Air Squats
2 Minutes Sit Ups
1 Minute Push Ups

DISCUSSION 1 Comments

  1. SEAN FLANNERY 09/03/2017 at 8:37 pm

    BP: 82.5 db’s
    WOD: 8:22 Rx