WOD Friday 10/12/18

by | Oct 11, 2018 | News | 12 comments

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD:
Swole Friday!

Choose 1:
1 mile time trial run, 2 k row or 5k bike

Then
1. DB bench press 5 sets of 8 reps.
2. DB bent over rows 5 sets of 8 reps per hand (heavy).
3. DB strict curl and strict press 5 sets of 8 per hand.
4. Dips 5 sets to failure.
5. 100 hollow rocks.
6. 100 bicycles (2 count — R/L equals 1 rep).
*Complete the core work at any point and partition as needed.

Endurance & Stamina:
10 rounds for time
400m run
15 Burpee pull-ups .

CFS Brief:

*30 Day Fall Partner Nutrition Challenge
Day 20

*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.

 

12 Comments

  1. Ryan
    Ryan on October 12, 2018 at 8:45 am

    1 Mile run – 5:36. Fun battle with Matt this morning

  2. Deb.
    Deb. on October 12, 2018 at 8:51 am

    One-Mile Run: 8:11
    I had wanted to keep MJ in my sights, but it was so dark that I abandoned that plan and focused on not drowning in a puddle 🙂 Matt and Ryan were flying!!
    I liked the rest of the workout and the opportunity to focus on the movements. I did the hollow rocks and bicycles in sets of 20 between the other exercises.

  3. Deb.
    Deb. on October 12, 2018 at 8:52 am

    Seriously, you guys were flying! I liked how you hung on Matt’s shoulder for the draft 🙂 I need to get myself a pair of rollerblades and a harness and just hold on!!

  4. Ken A.
    Ken A. on October 12, 2018 at 9:47 am

    That looks like a young Greg Dort on the bench.

    Bummed I can’t get there in time for the Friday WODs. This looks like a fun one.

  5. Deb.
    Deb. on October 12, 2018 at 10:36 am

    Ken you could avoid this quandary by coming to the 5:30am class!! Everyone has time for that one 🙂

  6. Ken A.
    Ken A. on October 12, 2018 at 11:05 am

    Maybe next Friday Deb? I’ve gone six days in a row and usually need a break on Friday, but this week I’m feeling chipper and like this WOD.

  7. keith
    keith on October 12, 2018 at 12:02 pm

    2k row: 7:41.3, purple band ring dips

  8. Deb.
    Deb. on October 12, 2018 at 12:08 pm

    Nice job on the row Keith! And the dips!!

  9. Tracey
    Tracey on October 12, 2018 at 12:14 pm

    5:36? That’s incredible! Nice job guys!

  10. Roland
    Roland on October 12, 2018 at 1:49 pm

    1 Mile Run 6:51 (PR) Previous 7:10
    Have been chasing the sub 7 for a little while.

  11. Keith
    Keith on October 12, 2018 at 4:08 pm

    Thanks Deb! Rob was nice enough to point out i should be suffering more and took away the green band

  12. Deb.
    Deb. on October 12, 2018 at 4:12 pm

    That Rob is all heart 🙂 But I did see you stabilizing yourself on the rings, so it was a good call to go down to the purple band!!