WOD Tuesday 11/19/19

by | Nov 18, 2019 | News | 6 comments

Warm-Up:
Coach’s choice

WOD prep:
Press complex (Out of the rack)
1 push press
1 push jerk
1 split Jerk
*20 minutes to build to a heavy complex.

WOD:
Purple Rain
AMRAP 10
2 Burpees
2 Wallballs (20,14)
4 Burpees
4 Wallballs (20,14)
*Continue to add 2 reps for the couplet for the 10 minutes.

Option 2:
(20,14)Wallball (10′,9′ target)

Option 3:
(14,10)Wallball (9′ target)

Post WOD:
Lax ball scaps 2 minutes per side.

CFS Brief:
Check out In-House Throwdown pictures on Facebook.

Save the date, CFS Holiday Party Saturday, December 14th @ Skybokx 109 in Natick.

CFS 21 Day Complaint Free Challenge.
See the detailed post. The challenge starts whenever you get your bracelet. Join today!

 

6 Comments

  1. Rob M
    Rob M on November 19, 2019 at 7:50 am

    Breakfast Wednesday tomorrow! Meet at the box at 7:30 am and we will decide where to go. Everyone welcome!

    Purple Rain: 112

  2. Ilana
    Ilana on November 19, 2019 at 8:40 am

    Press complex to 95# with Deb.

    Purple rain: 122 (through round of 14 +10 burpees) / 14# to 9’

  3. Deb.
    Deb. on November 19, 2019 at 9:06 am

    Press Complex: Worked to 95# with Ilana
    Purple Rain: 113 (14 Rounds + 1 Burpee) 14#WB to 9′
    Fun to start my Tuesday with some strength with Ilana 🙂 The lifts felt good as I focused on technique for the split jerk.
    The couplet was also a good opportunity to work on wall ball cycling while fatigued. This is a work in progress, but am making progress! Great to see Hanna this morning!

  4. Ryan
    Ryan on November 19, 2019 at 9:25 am

    Press Complex – 155#

    Purple Rain: 189 (Through round of 18 +9 burpees)

  5. Justin
    Justin on November 19, 2019 at 7:09 pm

    Complex to 155#
    WOD 145 (16 + 1). No amount of Prince could make me move any faster.

  6. Roland
    Roland on November 19, 2019 at 9:29 pm

    Complex #165
    WOD 14 + 26 (138)