WOD Monday 10/23/17

by | Oct 22, 2017 | News | 13 comments

Warm-up
Coach’s choice

WOD prep
Double under practice

WOD

Cirrus uncinus
22 minute ladder
200M run
20 Single KB Front rack lunges(53,35)
10 double unders
*Add 10 DU’s per round.
Rx + (70,53)

Option 2:
22 minute ladder
200M run
20 Single KB Front rack lunges(44,30)Switch sides after 10 reps
20 Speed steps or single unders
*Add 20 Speed steps or single unders each round.

Option 3:
22 minute ladder
200M run
20 Single KB Front rack lunges(30,18)Switch sides after 10 reps
10 Speed steps or single unders
*Add 10 Speed steps or single unders each round.

Post WOD
Lax ball glutes 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!

13 Comments

  1. Ilana
    Ilana on October 23, 2017 at 8:38 am

    Cirrus Uncinus: 6 rounds + 202 (2 x speed steps)

    Fun chasing Deb today! Though 22 minutes seemed much longer!

  2. Deb.
    Deb. on October 23, 2017 at 9:00 am

    Cirrus Uncinus: 6 Rounds + 200M | 35# KB | 2 x Speed Steps
    Always fun trying to hold off Ilana on a final run! This was a great WOD that really tested the legs. We did not see any Cirrus Uncinus clouds this morning as it was foggy…oh, and it’s dark at 5:30AM.

  3. Ken A.
    Ken A. on October 23, 2017 at 9:26 am

    Thanks for the update Deb. I’ll have a pit in my stomach all day thinking about those lunges. I hate lunges.

  4. John(Frozen)
    John(Frozen) on October 23, 2017 at 11:42 am

    What did the lunges ever do to you?

  5. Deb.
    Deb. on October 23, 2017 at 11:44 am

    Probably the same thing the bike did to me.

  6. Ken A.
    Ken A. on October 23, 2017 at 11:58 am

    Lunges are just a pain in the ass.

  7. John(Frozen)
    John(Frozen) on October 23, 2017 at 1:28 pm

    7 + 200m and 4 lunges. Fun Throwing down with the noon time crew!

  8. JoeA
    JoeA on October 23, 2017 at 1:32 pm

    5+200m and 10 lunges 44#
    Gross.

  9. Dawn
    Dawn on October 23, 2017 at 4:31 pm

    6 rounds + 245 RX (plus a little extra –39#kb)
    My double unders fell apart a few rounds in and I had a hard time getting them back. Frustrating when that happens.

  10. Q
    Q on October 23, 2017 at 5:16 pm

    That hurt.

    6 + 100m @26#. Went out too fast. Couldn’t hold on. Felt AWESOME to be done though.

  11. Ryan
    Ryan on October 23, 2017 at 7:21 pm

    8+25m. Alex came back from the dead to take this one by 15m!

  12. Kathi
    Kathi on October 23, 2017 at 8:58 pm

    Fun 9:30 crew today!
    6 rounds @ 35# however partway in my hip was acting up so I had to switch to alternating step back lunges. During the 4th round I did half with the kb and half without and then the last two rounds lunges no bell. I agree JoeA that was gross!

  13. Roland
    Roland on October 24, 2017 at 9:13 am

    6+200+12 RX