WOD Monday 10/16/17

by | Oct 15, 2017 | News | 6 comments

Warm-up
Coach’s choice

WOD prep
Pause Back Squats
3,3,3,3,3
Pause for 3 seconds at the bottom of each rep

WOD

For Time
40 Kettle bell Swings (53, 35)
30 Goblet Squats (Same)
20 Burpee Box Jump Overs (24, 20)

*Scale load of KB and box height as needed

Post WOD
Roll calves on KB for 2 minutes each

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 3 at One Boston Place. Details coming soon!

6 Comments

  1. JD
    JD on October 16, 2017 at 7:47 am

    Fun little WOD…
    Pause back squats with Kion to 175#
    WOD: 5:45 Rx….goblet squats were the hardest part by far!

  2. Dawn
    Dawn on October 16, 2017 at 1:30 pm

    Squat (sets of 3 with 3 sec pause):
    155# (170# for 1)

    WOD: 3:58 RX

  3. DT
    DT on October 16, 2017 at 1:59 pm

    Pause back squats 3,3,3,3,3:115#

    WOD: 4:39 (I think) 26#

  4. Ilana
    Ilana on October 16, 2017 at 2:59 pm

    Pause back squats: 135
    WOD: 5:50 (GHD back extensions instead of KB swings)

  5. Kathi
    Kathi on October 16, 2017 at 8:48 pm

    Pause back squats: 140#
    WOD: 4:44 26#

  6. John(Frozen)
    John(Frozen) on October 16, 2017 at 10:19 pm

    Pause 3 sexond back squat. 295

    Wod
    3:39 rx