Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD:
Double Play
Teams of 2. 1 partners work while the other rests.
AMRAP 20
30 double unders or 60 singles
15 plate ground to over head(45,35)
10 Push-ups Hand release
*Scale load as needed.
Single athlete on the 2 minutes for 20 minutes.
*If you can’t jump rope sub 10/7 calories on the bike
Endurance & Stamina:
10k row for time.
CFS Brief:
*Free class Friday October 5th. If you have a friend that is interested in trying CrossFit all classes are free that day..
*30 Day Fall Partner Nutrition Challenge
Day 12
*In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Sky Box in Natick.
Double Play: The Dottirs 16+30 | Becka: 30 Dubs | Deb: 60 Singles | 35# Plate
Great workout! We opted to alternate movements for maximum efficiency which worked well for us. The group discovered that tic-tac-toe is a whole different game when played at 5:30am…thanks Frozen!
MJ and the Gimp
We were a little slower due to my transition times, but got 10 rounds plus 30 dubs.
MJ Rx (including the first four rounds unbroken dubs)
JD (Gimp) 10 cal bike (felt good to move the knee through range)…45# seated plate ground to OH…HRPU as Rx.
Double Play: The Coffee Dottirs 12+73 with Jackie (singles, 25# plate for Mocha, 15# plate for French Vanilla). I’ll let you guess who is who!
Today was the first day my singles actually looked decent. Most of my rounds were unbroken – granted we were talking about 30 singles but my jumping is inconsistent so I will take this as a victory.
Double Play – Team Tin Scooter (Roland & Scott)
15+9 Roland RX / Scott 15 cal Bike for DU’s
Jon + Justin
16 + 49 RX
Worst part was def the dubs.