Double WOD Release! – CFS

May 24th, 2017

Category: CrossFit

Double WOD Release! – CFS

Steve

30-Day Nutrition Rest Lecture is TONIGHT at 6pm in Southie Green!
If you are interested in the challenge or just learning more about how to optimize your diet, come on by! All are welcome. See you there! If you are unable to attend to night, you can check out the handout and all of the challenge rules HERE. If you plan to participate in the challenge, please sign up HERE.
Baseline Measurements:
Tuesday 5/30 – during PM classes
Wednesday 5/31 – during AM or PM classes
Thursday 6/1 – during AM or PM classes
Friday 6/2 – during AM classes

In-House Throwdown WOD Announcements!
We’ve heard from many of you that you are on the fence about signing up for the In-House Throwdown or are unsure of which division to choose. Well, look no further… two more workouts are announced below! All levels can participate! The competition is Saturday, June 10th and will run from 9-12:45, with check-in starting at 8AM. All regular classes will be canceled on this day. Following the competition, we’ll have a BBQ in the parking lot to celebrate! The deadline to register is May 31st, so sign up today! For more details & standards, click HERE. To sign up to compete, click HERE.

Team Tailpipe
3000m Row for Time
*Two 1.5lb Kettlebells must remain off of the ground while meters are being accumulated.

Teams will establish a rowing order and must stay in that order for the entire workout. Athletes can switch however many times they choose. Every team member must row. Rowing cannot begin until both kettlebells are off of the ground. If at any point a kettlebell is dropped, the rower must release the handle until both kettlebells are up again. Both kettlebells can be held by one athlete at the same time, or the work can be divided by the two non-rowing athletes.

Heavy Hitters will begin as soon as the 16 min cap for Team Tailpipe has expired. The faster you finish Event 2, the more time you will have to rest! Rowers must be flipped to the upright position prior to beginning Heavy Hitters. Score = Time Completed.

Heavy Hitters
10 minutes to Establish 1RM Curtis P
Curtis P = 1 Power Clean + 1 Front Rack Lunge per leg + Shoulder to Overhead
Teams will begin with one empty barbell. At the call of “Go!” they will begin loading their barbell to the desired opening weight. The team can lift in any order and add or remove weight from the barbell as many times as necessary during the 10 minutes. There is no limit on the number of possible attempts. Hands must stay on the bar for the entire complex in order for the rep to count. Each athlete’s best lift will be multiplied according to the table below and added together for one total score.

Standards
Power Clean – Barbell must be received in the front rack position above parallel. A squat cleans will result in a no-rep. A split clean is allowed.
Front Rack Lunges – This must be a forward lunge. The back knee must touch the ground at the bottom, and the athlete must stand to full extension at the top with both feet together before moving into the next step. A lunge must be completed on each leg in order for the rep to count.
Shoulder to Overhead – Any type of shoulder to overhead will be allowed – press, push press, push jerk, split jerk. The rep must finish with ankles, knees and hips fully extended at the top. The barbell must be fully locked out overhead in line with the shoulders and head through at the top, and the athlete must show full control of the barbell before dropping it.

Rx Men = Weight x 1
Rx Women / Scaled Men = Weight x 1.5
Scaled Women = Weight x 2.5

Score = Total Weight Lifted

Warm-up
Run 200m
5 Windmills per side
5 Arm bars per side
Run 200m
20 Overhead KB lunges (10/side)
Run 200m
20 Russian Swings

Benchmark WOD (15 min cap)
“Helen”
3 Rounds
400m Run
21 Kettlebell swings (1.5,1)
12 Pull-ups

Level 2- (1,.75)
Level 1- (0.75,0.5)

Rest 5 minutes

WOD 2
16 Minute EMOM
1. 200M Run
2. 20 sit-ups
3. 100m Run with Kettlebell (1.5/1)
4. 15 Burpees

DISCUSSION 10 Comments

  1. Sean Flannery 05/25/2017 at 8:51 pm

    8:51 Rx

  2. Ryan Gould 05/25/2017 at 2:03 am

    Helen:
    6/24/15: 10:56 Rx
    5/24/17: 9:48 Rx (1:08 min PR!)

    EMOM: none missed…burpee throwdown on last rd. Savagery insued

    All time class, 7 pm beast mode

  3. Jason Barrow 05/25/2017 at 1:00 am

    Great 7PM, first class with Stacy back and a guest appearance by the big daddy Brian Campbell.

    Helen:
    7/10/12 – 11:54 Rx
    4/24/13 – 11:45 Rx
    6/4/15 – 10:49 Rx
    5/24/17 – 9:13 Rx (PR)
    Wanted that PR bad since I saw it coming up on the schedule. Now that it’s over I’m OK with not doing it again for a couple years.

    EMOM: None missed

  4. Trevor 05/25/2017 at 12:23 am

    8:15 Rx. A whopping one second pr.

    Tip for next time: do it faster.

  5. Brian Campbell 05/25/2017 at 12:10 am

    7:55 Rx

  6. Daniela Bitto 05/25/2017 at 12:05 am

    8:28RX PR

  7. Chad Kucera 05/24/2017 at 11:21 pm

    WOD 1: Helen – 10:08 Rx (9:25 4/2016)

    WOD 2: 2017 Regional Event 5 – 10:35
    (9-7-5 MU/50# Single OH DB Squat Snatches)

    50 GHD’s

  8. Alec 05/24/2017 at 9:13 pm

    It’s been years since I did this workout!

    8:40Rx, check!

  9. Eddy 05/24/2017 at 2:36 pm

    Helen: 5/25/17 10:16 Rx (slow runs)
    I think previous times were…
    February 2015 – 9:47 Rx
    May 2015 – 8:58 Rx
    WOD 2: woof