Saskia
Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
“Hey Moe”
3 Rounds:
1:00 Dumbbell Goblet Squats Opt. 1 (50,35) Opt. 2 (40,25) Opt. 3 (30,20)
1:00 Alternating Dumbbell Snatches (Same)
1:00 Box Jumps (20″)
1:00 Single Dumbbell Jerks (Same)
1:00 Calorie row
1:00 Rest
*Total reps for all 3 rounds is your score.
*You must use the same dumbbell for all 3 dumbbell movements
Post WOD:
CFS Brief:
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!
Adjusted Schedule, 11/27, 11/28 & 11/29
Wednesday 11/27:
No 7:30 pm class
Thursday Thanksgiving Day, 11/28 we will offer the following schedule:
7:00 am – Adult CrossFit
8:30 am – Adult CrossFit
Please sign in upon arrival.
**There will be no kids class on 11/28
Friday, 11/29 we will offer the following schedule:
9:00 am – 12:30 pm Wodsgiving Open Box
**There will be no teens class on 11/29
This open box will be structured with 3 WODs. Athletes can come to do as many WODs as they want! WODs will start at approximately 9:30 am, 10:30 am and 11:30 am. Start times may shift slightly due to the number of athletes and possible multiple heats. Athletes will warm up on their own. Please arrive early and warm-up properly.
Please sign in upon arrival.
We will have a regular schedule on Saturday & Sunday.
Breakfast Wednesday tomorrow! Meet at the box at 7:30 am and we will decide where to go. Everyone welcome!
Hey Moe: 274 50#, step ups
324 (to the best of my counting ability) Rx
327, 40#. Good workout. The exact right amount of misery!
Hey Moe: 342 | 20# |step-ups
That last round got a bit spicey – I was feeling wobbly on the snatches and had to switch hands on the push jerks a lot more frequently. Big 5:30am class today – thanks Hanna for keeping us in check!
262 (30#)
Round 1 101
Round 2 104
Round 3 107
312 total option 2 #40 dumbbell
Option 2 – #40
305 w/ Steps ups.