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…

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

Bench Press

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

1 Comment


    09/03/2017 @ 8:37 pm

    BP: 82.5 db’s
    WOD: 8:22 Rx

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