Deads & Dubs – CFS

Jul 30th, 2017

Category: CrossFit

Deads & Dubs – CFS

Gina

Warm Up
2 Rounds
:40 on, :20 off
1. Assault Bike
2. Double Unders
3. Hand Release Push Ups
4. Good Mornings

Strength
Strict Press
5-5-5-5

WOD 1
10 Minute AMRAP
15 Deadlifts (185,125)
45 Double Unders

Level 2- 155,105
Level 1- 115,75

Rest 5 Minutes

Partner WOD
6 Minute AMRAP
Max Calories on the Assault Bike, Air Dyne, Ski Erg or Air Runner*

Endurance Sunday WOD!!!!!  In Southie Orange at 10am

Sebastian is back and Endurance is back on!

Running Drills/ Technique
Then
AMRAP 30
Run 400m
25 Push-Ups
50 Double Unders
25 KB Swings

Each Round Add
+5 Push-Ups
+20 Double Unders
+5 KB Swings

Core Cashout – Sebastian’s Roulette (3 Rounds, 3 Exercises – 0:45 Sec On / 0:15 Sec Off)

Scaling Options Listed In Class

At Home WOD
4 Rounds
40on:20off
Flutter Kicks
Mountain Climbers
Backwards Lunges
Push Ups

Weekly Strength/Benchmark Schedule

DISCUSSION 3 Comments

  1. Trevor 07/30/2017 at 4:14 pm

    WOD: 7+4 Rx

    Deadlifts <3

  2. Jason Barrow 07/30/2017 at 2:50 pm

    Trev wanted to do Sunday and I’m easily influenced.
    WOD1: 6+5 Rx
    WOD2: 115 cals rowing with Trevor

    We wanted to air run, those were taken, then the bikes were taken, and we said nagh to ski, so we rowed.