Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
“Three Dog Night”
Minute 0 to 5 AMRAP
20 Wall Ball Shots (20,14) 10ft men / 9ft women
10 Deadlifts (185,135)
Rest minute 5 to 10
Minute 10 to 17 AMRAP
20/15 Calorie Row
10 Push Jerks (155,105)
Rest minute 17 to 22
Minute 22 to 31 AMRAP
20 Lateral burpees, over bar
10 Hang Power Snatch (115,80)
Option 2:
Minute 0 to 5 AMRAP
20 Wall Ball Shots (20,14) 10ft men / 9ft women
10 Deadlifts (155,105)
Rest minute 5 to 10
Minute 10 to 17 AMRAP
20/15 Calorie Row
10 Push Jerks (115,80)
Rest minute 17 to 22
Minute 22 to 31 AMRAP
20 Burpees, lateral over bar
10 Hang Power Snatch (95,65)
Option 3:
Minute 0 to 5 AMRAP
20 Wall Ball Shots (14,10) 10ft men / 9ft women
10 Deadlifts (135,95)
Rest minute 5 to 10
Minute 10 to 17 AMRAP
20/15 Calorie Row
10 Push Jerks (95,65)
Rest minute 17 to 22
Minute 22 to 31 AMRAP
20 Burpees, lateral over bar
10 Hang Power Snatch (75,50)
CFS Brief:
Bringing Common Sense Back to Health Care talk with Mary A. Medeiros, MD, MPH.
Thursday, June 28th 6:45pm to 7:45pm.
“I can’t even count the number of healthy people I’ve met who are spending ridiculous amounts of money every year for health care coverage they never use.” -MM
Mary A. Medeiros, MD, MPH, practices General Internal Medicine in a cutting-edge model known as Direct Primary Care (DPC) at Thrive Adult Primary Care in Franklin, MA (www.thriveapc.com). In addition to making personalized and accessible primary care affordable to the everyday person, DPC represents a grassroots movement that promotes bringing price transparency to health care delivery. In her presentation, Dr. Medeiros will explain how healthy people can deeply reduce costs while enjoying streamlined and attentive physician access.
Day 19 of 21 Day Nutrition Challenge.
Memorial Day Weekend Schedule.
Friday, 5/25 – Regular schedule
Saturday, 5/26 – No 6:30am adult class. Regular schedule 7:30am on.
Sunday, 5/27 – No 7:30am class. Regular schedule 8:30am adult and 9:30am adult CrossFit classes.
Memorial Day, 5/28 – 8:00am and 9:30am adullt CrossFit. Bootcamp members can come to either CrossFit classes.
(No kids classes on 5/28) Cook out to follow. BYOB and protien to barbacue!
Three dog night.
Dog 1 – 3 rds. #8lb wall ball. #185 DL.
Dog 2. 3 rds plus 7 cals. #25 DB strict/push press.
Dog 3. 2 rds plus 12 burpees. #53 KB American swings.
On a day I did not feel like going – having the energy at 5:30 group puts me back on the path for the day. Awesome energy today.
We are here to guide each other along the path John!
Round 1: 2+29 (20# / 165#)
Round 2: 3+2 (20 cal / 95#)
Round 3: 3+29 (20 burpees…then switched to 30 abmats per round (ankle)…65# HP snatch
That WOD was no joke. Thought I was keeping my weights ”lighter” when in reality, they were just fine!
Three Dog Night:
Round 1: 2+25 (115# DL)
Round 2: 3 (50# push jerk)
Round 3: 2+23 (45# hp snatch)
Thanks to John for reminding me to be smart about my weights! I agree about the awesome energy today!
Three Dog Night:
“Merri”: 2+38 | 26#KB Goblet Squat | 135# DL
“Linda”: 2+19 | 15 Cal Row | 65# Push Jerk
“Zogg”: 2+20 | 20 Burpees over Rower | 50# Hang Power Snatch
Huge class this morning at 5:30! Lots of energy for you to feed off of John! A great way to kick off the Holiday weekend! Thanks Frozen!
Dog 1: 2+25 #20/#175
Dog 2: 3 #105
Dog 3: 2+25 #75
3 Dog Night
Dog 1: 3 @ 65#
Dog 2: 3 @ 35#
Dog 3: 2+23 @ 25#
Definitely not an easy workout. I did the gray ball for my wall balls and was happy to be hitting the 9′ target. Squats are coming along. Kept my other weights light as I knew this one could “bite ya”. I think I chose wisely. Those damn burpees…..
3 Dog Night
3+6 RX
3@115
3+9@75