DON’T Pay the Fee – CFS

Dec 11th, 2017

Category: CrossFit

DON’T Pay the Fee – CFS

Rob – Vested Up

Warm-up
Run 1 Loop
Then :45 on/ :15 off
Barbell Thrusters
Jump Rope
Kettlebell Swings
Burpees

Mobility
Calves
Hamstrings

WOD
800m
Then
-80 Thrusters (45,35)
-80 Double Unders
-80 Kettlebell Swings (1.5,1)
800m Run

-Each time you break your set complete 7 Burpees.

Level 2 – (35,25) (1, 0.75); 40 Double Unders; 6 burpees
Level 1 – 5 Burpees (25,15) (0.75, 0.5) 120 singles

*Coaches Note* -The thrusters should be with an empty barbell. Scale to a weight that you can do at least 20-30 unbroken.

Extra Work
5-4-3-2-1
Squat Clean & Split Jerk
75-80-85-90-95%
Muscle-up x2

DISCUSSION 10 Comments

  1. Thomas C Patterson Jr 12/12/2017 at 10:20 pm

    Wod 22:40
    Ski 800m

    My dubs were terrible

  2. Jen Merinder 12/12/2017 at 5:03 pm

    WOD: 16:31 RX (unbroken on thrusters & dubs; 40/40 on KB swings)
    Extra: #135-175 (5,4,3,2,1 on MUPS)

  3. Trevor 12/12/2017 at 2:17 am

    20:10 w/ 800m Ski

    (30-20-30 splits on barbell and bell unbroken on rope)

  4. Chad Kucera 12/12/2017 at 1:53 am

    25:10 Rx (700m Assault Runner)

    Extra Work: 185, 195, 215, 225, 245
    MU Rx

    Barrow… that’s an insane time!

  5. Jason Barrow 12/12/2017 at 1:46 am

    WOD: 16:44 Rx

    BIG thanks and apologies to Becca and Stacy. After the KB swings I sat down thinking the wod was over (thinking Jill beat me by 1 swing) and started to write what I thought was my score down in the notebook. They told me to get out the door and I snapped back at them saying I finished. Eventually I realized what they were talking about.

  6. Ryan Gould 12/12/2017 at 1:33 am

    WOD: 25:20 Rx (60-20 on the thrusters, unbroken Dubs, 20-13-17-15-15 on the KBs).

    Arms gave out on the KB

  7. Ben 12/11/2017 at 4:25 pm

    WOD: 17:28 Rx (60/20 on thrusters, 50/30 on kb swing)
    Extra Work: 185 – 225; 5-4-3-2-1 on MU

  8. JT 12/11/2017 at 3:43 pm

    WOD: 21:10 Rx
    All unbroken except for the KBs. Amazing, the motivational power of the burpee.

  9. Kurt 12/11/2017 at 3:22 pm

    WOD: 23:14 Rx
    Extra work done w/ strict pull-ups. Lifting hurts after a long time off…

  10. Alec 12/11/2017 at 2:51 pm

    20: and change. Cold morning for running, but felt good!