04 Sept 2016 – Don't forget! Ball & Chain BroSesh Next Sunday

Our Ball & Chain BroSesh is just one week away! Come celebrate our engagement with us in the only way we know how... a beast of a WOD! The sesh is free and open to all CF1864 members. Make sure you've signed up via Team up here.


WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Conditioning
20 rounds of 30 seconds on : 30 seconds off
Row for max metres
*Your score is the total metres covered over the course of the 20 rounds

B) Gymnastics Skill Work
Every minute, on the minute, for 20 minutes (5 sets):

Minute 1: 2 Rope climbs
Minute 2: 30 Double unders + 10 Push-ups
Minute 3: 30 second Wall-facing handstand hold
Minute 4: 10 Pistols, alternating legs

Competition Class (9.30 - 11 am)

A) Weightlifting
Every minute, for 10 minutes:
1 Clean & Jerk @ 80-90%

B) Gymnastics
Every minute, on the minute, for 20 minutes (5 sets):
Minute 1: 2 Legless rope climbs
Minute 2: 30 Double unders + 5 Strict HSPU
Minute 3: 10m Handstand walk
Minute 4: 10 Pistols, alternating legs

C) Conditioning: Rowing
9 x 1:40 on, 20 seconds off (2 minute rest after round 5)

 *This is a preset WOD on the Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

Engine Work (8.30 - 9.30 am)

Every 5 minutes, for 30 minutes (6 sets), complete:
Row 500m
20m Farmer's Carry Walking lunge
20 Sit-ups