WOD of the Week – CFS

Mar 22nd, 2016

Category: CrossFit

WOD of the Week – CFS

Coach Victor Mobilizing the class Pre-WOD

Coach Victor Mobilizing the class Pre-WOD

Crossfit southie skyzone hdr-ish

Practice and Play New Sports – Coaches Outing at Sky Zone Trampoline Park

You’re Invited: Closing the Open at Reebok CrossFit One
Can you believe we are in the last week of the Open?! These four weeks have flown by, and we’re looking forward to seeing what is in store for 16.5. To celebrate all the hard work we’ve put in over these five weeks, Reebok is throwing a celebration – and you’re all invited! If you can’t make it to our Friday Night  Lights event on Friday, this is a great opportunity to throw down on 16.5 in a great atmosphere. 16.5 @ RCF1

Anyone is welcome to sign up to complete 16.5 on Saturday, March 26th at Reebok CrossFit One (Canton, MA) from 10:00AM to 2:00PM. There will be lawn games, raffles, prizes, food, and some Games athletes throwing down on the workout. Even if you do not want to participate in the workout, head on down to Canton to spectate and take part in all of the fun. Sign ups for the event are first come, first serve, so reserve your spot today if you are interested. Big thanks to Reebok for the invitation!

The Details
What: Closing the Open at RCF1
Where: Reebok CrossFit One (Canton, MA)
When: This Saturday (3/26), 10:00am – 2:00pm
Click HERE to sign up!

Skill
Wall Climbs
Handstand Walk

WOD
50/40 Calorie Row
50 Burpee Lateral Jumps
40/30 Calorie Row
40 Wallballs
30/20 Calorie Row
30 Toes to Bar
20/10 Calorie Row
20 Clean and Jerks (115, 80)

Level 2- (95, 65) 40-30-20-10 Reps
Ladies Row 35-30-25-20
Level 1- (75, 55) 30-25-20-10 Row Cals and Reps

Conditioning Class: WOD
6 Rounds
1 minute Rowing
1 minute Burpees
1 minute Double Unders
Rest 1 minute

Conditioning Class: Core
3 Rounds
:30 on, :15 off
Flutter Kicks
Bicycle Abs
Plank Hold

DISCUSSION 9 Comments

  1. jason barrow 03/23/2016 at 12:46 am

    Top shelf warmup tonight.
    WOD: 23:04 Rx

  2. Trevor Crean 03/23/2016 at 12:20 am

    19:57 Rx

  3. lizowiz 03/22/2016 at 8:06 pm

    Ankle is on the mend but still hurts to do wallballs so subbed slow wallball front squats: 21:30 something- that was hard!!!

  4. Brian M. Maser 03/22/2016 at 3:24 pm

    18:55 Rx

  5. melstec 03/22/2016 at 3:09 pm

    18:57 GHDs

  6. Ben Brauer 03/22/2016 at 12:43 pm

    19:42 Rx

  7. Frawls 03/22/2016 at 12:25 pm

    WOD: 20:32 GHDs

  8. Jason 03/22/2016 at 11:51 am

    My kids love the SkyZone!
    WOD: 24:20 Rx

  9. Marc Piccuirro 03/22/2016 at 11:26 am

    18:48