Saturday Specials on Tap

Feb 23rd, 2019

Category: CrossFit

Saturday Specials on Tap

In-Body Scan In The House TODAY!
Click here to schedule your appointment!
Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly! Scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for!

Warm-up
0:00-2:00 – Bike or Ski for Calories
2:00-2:30 – Rest
2:30-4:30 – Jump Rope
4:30-5:00 – Rest
5:00-7:00 – Plank Hold

WOD
0:00- 5:00 Bike or Ski for Calories or Run 1070m (2 Loops)

5:00-6:00 Rest

6:00-12:00 AMRAP
7 Power Snatches (95,65)
7 Thrusters (or Push Press if sore from Open Wod)

12:00-14:00 Rest

14:00- 20:00 AMRAP
20 AbMat Sit Ups/15 GHD
50 Double Unders

20:00 Rest

22:00 -27:00 Bike or Ski for Calories or Run 1070m (2 Loops)

Level 2- (75,50), 25 Double Unders
Level 1- (55,35), 100 Challenging Singles or 10 Double Under Attempts

3 Scores= total calories, amrap 1, & amrap 2

Extra Work
E2MOM for 14
3 Snatches

DISCUSSION 5 Comments

  1. Crowley 02/23/2019 at 5:35 pm

    run, 5+2, 3+5, run rx

  2. Trevor 02/23/2019 at 5:27 pm

    EMOM18
    1. 3 Fr Squat
    2. 2 Push Press
    3. 1 Thruster
    @bodyweight (165#)

    6 rounds
    1k row
    10 Sandbag Cleans @190#

    Redline on the bag, actively recover on the row.
    48:40

  3. Sean Flannery 02/23/2019 at 2:15 pm

    Rx w/ghd

  4. Sean Flannery 02/23/2019 at 2:14 pm

    WOD: 151 (64 cal bike; 87 cal ski)
    Amrap 1: 70
    Amrap 2: 210
    Extra: 115-145#

  5. Coolidge 02/23/2019 at 1:11 am

    Marshall…so hot right now…Marshall…