WOD Thursday 10/12/17

by | Oct 11, 2017 | News | 5 comments

Kristina what’s so funny about Linda’s push-ups!

Warm-up
Coach’s choice

WOD prep
Build up to your heaviest wod weight

WOD

Foot Fault
With a 3 minute clock
21 Front squats (95,65)
21 Burpee Over the bar
Max calorie row with remaining time
Rest 3:00

With a 3 minute clock
18 Front squats (115,75)
18 Burpee Over the bar
Max calorie row with remaining time
Rest 3:00

With a 3 minute clock
15 Front squats (135,95)
15 Burpee Over the Erg
Max calorie row with remaining time

Rest 3:00

With a 3 minute clock
12 Front squats (155,105)
12 Burpee Over the bar
Max calorie row with remaining time

Option 2 load:
75,50
95,65
115,80
135,95

Option 3 load:
65,45
75,55
95,65
115,75

Post WOD
Lax ball scaps 2 minutes per side.

CFS Brief:
Dates to save:
CFS Guys BroDown Friday, October 27th. Register on events page!
CFS In-House Throwdown Saturday, November 18th. Register on events page!
CFS Holiday Party Saturday December 16th. Details coming soon!
We are putting a team together for the Fight For Air Climb in Boston set for Saturday, February 3 at One Boston Place. Details coming soon!

 

5 Comments

  1. Deb.
    Deb. on October 12, 2017 at 8:54 am

    Foot Fault (loving the tennis-themed week!): 27 Calories
    After John stressed that all sets should be unbroken, I went with weights that I felt I could handle. Didn’t really consider how much the burpees were going to hurt…:)
    Round 1: 45# | 2 Calories
    Round 2: 50# | 5 Calories
    Round 3: 55# | 8 Calories
    Round 4: 65# | 12 Calories

  2. Ken A.
    Ken A. on October 12, 2017 at 12:55 pm

    No golf rules today Deb?

    Because of your golf suggestion yesterday, last night the 7:30 crew skipped the WOD and just rode around the parking lot in a cart while smoking cigars and drinking. Not exactly par for the course.

    Glad I have work function tonight so I have an excuse to miss the burpees.

  3. Deb.
    Deb. on October 12, 2017 at 1:00 pm

    Ken, I am all for golf rules on this WOD as well. After rowing an astounding 2 calories in Round 1, I figured the only way to go was up from there. I think the 5:30am crew would have been quite content with just going out to breakfast this morning.

  4. John(Frozen)
    John(Frozen) on October 12, 2017 at 10:32 pm

    22 cals 95
    12 cals 115
    16 cals 135
    20 cals 155
    70 cals total
    Funtimes at the 5:30pm

  5. John(Frozen)
    John(Frozen) on October 12, 2017 at 10:34 pm

    Great choices and way to improve each round! That was a tough wod:)