Who is this?
Warm-Up
Coach’s choice
WOD prep
Prep the russian swing.
WOD
Let’s Hustle
AMRAP 20:
Teams of 3
20 Russian Kettle bell swings (53,35)
20 Box Jumps(24,20)
Partner A will run 400 meters while Partner B & C completes as many rounds/reps of the AMRAP. When Partner A gets back, Partner B runs 400 meters while Partner A and C pick up where the AMRAP was left off. Continue this patern for the 20 minutes. One athlete works while the other rests on the couplet.
*Scale loads and box height as needed.
Post WOD
Partner foam roll.
CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
*New Year’s Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year.
Endurance WOD “Embrace the Suck” 200 Calorie Bike with 5 TTB every 2 Minutes: 25:24 Did this workout with Becka and have to say it was really a great one! It was fun to grind it out and test myself with the bike. In the end, there were 60 TTB and 200 calories. After that we did 2 reverse Tabatas: L Sit and Hollow Rocks. As luck would have it, the 6:30 class came in with 8 people and I had time this morning, so I volunteered to be a 9th person and even out the teams.
Team “Two Short Chicks and Tall Guy” (Karen, Deb, Ken): 12 Rounds | Ken (44#) Karen and Deb (35#) This was a really fun workout and it was nice to get outside for the run! Thanks for the warm welcome from the 6:30 class. And it also should be noted that there were 2 friends brought this morning between the 5:30 and 6:30 classes 🙂 Thanks Hanna!!
You were busy this morning, Deb Hawkins!! Nice work! (EB)
You’re a rock star Deb! Only you could do 2 workouts and still be smiling at the end! I thought about doing the endurance WOD today…after yesterday’s WOD I wanted to give my back a break but ended up sleeping in as I had a late night last night. Had I known I would have had company…..
Tracey the Endurance WOD is one worth doing!! Becka subbed GHDs for TTB, so that is a very good option. I never really thought I would use the words “enjoy” and “bike” in the same sentence. Were it not for the TTB, I don’t think I would have liked it so much. For example, if this were bike and wall balls, you would not have seen a smile on my face. 🙂
Did I leave out the part where Ken picked me up and brought me over to the class this morning?! Well, he could have.
Let’s Hustle: Team Tim, Boomer, Roland
13+11
So is that a picture of young Elizabeth on the Vineyard during the filming of Jaws?
I thought of taking the sledgehammer to the eight remaining bikes for you last night Deb while Hanna was playing “If I Had a Hammer,” but then I thought that you may actually start to like the bikes someday. I’m glad that we left them intact for you.
This is one reason why I did not go to the WOD yesterday. It may not have been safe for me to have a sledgehammer in hand so close to those bikes…