Warm-Up
Coach’s choice
WOD prep
Prep the over head squat
WOD
Knuckle Sandwich
Teams of 2
AMRAP 25
5 toes to bar
10 Push-ups,
15 Over head squats(75,50)
100m run
*1 partner completes a full round while the other rests.
Options for toes to bar:
1. Knees to 90.
2. Toes to barbell
Options for push-ups:
Knee push-ups
Options for over head squat:
1. Scale load
2. Goblet squat.
*Partner 1 is the timer. Switch with partner 2 After the run. Partner 1 will pick up where partner 2 left off in the triplet.
*Your score is your rounds plus reps in the triplet.
*Scale the over head squat weight as needed.
Indurance & Stamina
Row 5000m. Stop every 500m and perform 10 burpees over the rower.
CFS Brief:
Friday, June 1st is Free Class Friday – tell a friend!
Free class Friday is offered the 1st Friday of every month. It is an opportunity for anyone to try CrossFit. This is not a free drop in for existing CrossFitters. Please register here if you will be attending any of the classes offered on Free Class Friday.
Note – Even though the time listed below shows 5:30pm – 6:30pm – all classes on Friday, April 6th are available. Simply register here so we have your digital waiver signed and then come to any class.
Click here to register fro Free Class Friday
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.
Quite happy that Frozen changed things up so one partner could rest…I needed all the rest I could get.
Team Miyagi-do with MJ. We kept the OHS light (25#) and the rest was all Rx.
14 rounds even…had to sprint after Kion to make it under the wire. That hurt!
Team “Short and Shorter” with Ilana (I did not need to bring a friend, because my friend was already there!): 13 Rounds | 35# OHS
Really fun workout!! When you see the word “rest” you know it does not really mean much and in this workout you don’t get a whole lot of it. Everything was done unbroken throughout including the push ups (where was THAT in Murph?!). Ran against the clock to complete the final round 🙂
Knuckle sandwich. 13 rounds. Team MJ. Maulik and me. K290. #44 goblet squats. Pushups went to knees about round three. I did 16 cal on bike in lieu of run. I lost form (otherwise known as flailing) on a couple rounds of K290. Great to see all the sprinters in the last ten seconds! You all rocked.
Knuckle Sandwich:
14+15 – Roland & Scott (#35 goblet Squat /#45 Bar)
6 rounds on the 4 minutes
5 toes to bar
10 push ups
15 OHS @ 75
20 cal row
Completed 6 rounds last round