Coach’s choice

WOD prep
Prep the movements

CrossFit Main Site
60 push-ups
50 dips
40 handstand push-ups
30 bench presses(155,105)
20 jerks(155,105)
10 push presses(155,105)

Option 2:
40 push-ups
30 dips
20 handstand push-ups
20 bench presses(115,75)
15 jerks(115,75)
10 push presses(115,75)

Option 3:
30 push-ups on the knees
25 modified dips use bands or feet
20 Box hand stand push-ups or Dumbbell strict press.
15 bench presses(75,55)
10 jerks(75,55)
5 push presses(75,55)

*If you become unable to perform 1 push-up, modify to push-ups on the knees. Should you become unable to perform a handstand push-up, complete the set with box hand stand push-ups. Keep in mind this workout will create a lot of cumulative fatigue before you reach the barbell! You should be able to do a minimum of 5 reps with all barbell movements.

Post WOD
Foam roll for 5 minutes.

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 at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
  • 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!