WOD Friday 10/20/17

by | Oct 19, 2017 | News | 3 comments

Warm-up
Coach’s choice

WOD prep
Overhead walking barbell lunge

Build to a Heavy 10 M

WOD

2 Rounds for time
20 Plate Ground to Overhead (45, 35)
30 Abmats
40 M Plate Push (10 M increments)

Post WOD
Quad Plate Smash for 2 minutes each 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 3rd  at One Boston Place. Details coming soon!

3 Comments

  1. Deb.
    Deb. on October 20, 2017 at 7:43 am

    Heavy 10M Barbell Lunge: 75#
    “Typo”: 11:40 Rx (so called because the actual workout is 3 rounds, not 2)
    Crossfit trick #3: The ability to do a full squat while holding a 15# plate overhead. At least I have ankle mobility. Thanks for the drills CC!

  2. Justin
    Justin on October 20, 2017 at 5:33 pm

    Barbell lunge 125#
    7:54 RX

  3. Kathi
    Kathi on October 20, 2017 at 6:44 pm

    Barbell lunge 33# my right shoulder is a little tweaky so I wasn’t willing to go heavier!
    WOD: 8:52Rx
    Fun 9:30!!!! Thx Hannah!