WOD Monday 10/9/17

by | Oct 8, 2017 | News | 10 comments

 

Girls night out!  What a bunch of fabulous ladies!

Warm-up
Coach’s choice

WOD prep
Pull-up bar muscle up practice.

WOD
4 minutes to complete
400M run
15 pull-ups
AMRAP burpees with balance of clock.

4 minute rest

4 minutes to complete
400M run
12 chest to bar pull-ups
AMRAP burpees with balance of clock.

4 minute rest

4 minutes to complete
400M run
9 strict pull-ups
AMRAP burpees with balance of clock.

4 minute rest

400M run
6 Bar muscle ups
AMRAP burpees with balance of clock.
*Score your total burpees for each round.

*Adjust run distance so that you’re finished running by 2:15.

Pull-up progression Options:
Round 1 – ring rows
Round 2 -Jumping chest to bar pull-ups
Round 3 -Barbell or Banded strict pull-ups
Round 4-Barbell chest to bar pull-ups
*These are suggestions. Ask a coach if you need help getting the scale right for you.

Post WOD
Banded Bully 2 minutes each side.

CFS Brief:
Regular schedule today…

Dates to save:
CFS Guys Bro-Down 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!

 “Sow a thought, and you reap an act;
Sow an act, and you reap a habit;
Sow a habit, and you reap a character;
Sow a character, and you reap a destiny.” 
― Samuel Smiles, Happy Homes and the Hearts That Make Them

10 Comments

  1. Deb.
    Deb. on October 9, 2017 at 8:00 am

    Name that WOD! “The Grand Slam”: 63 Burpees
    No, this is not named for a breakfast at IHOP, but for a tennis Grand Slam, which consists of four major tournaments. This was like four WODS in one.
    Australian Open: 400M Run | 15 Pull Ups | 18 Burpees
    French Open: 400M Run | 10 C2B Pull Ups | 12 Burpees
    Wimbledon: 400M Run | 9 Strict Pull Ups | 15 Burpees
    US Open: 400M Run | 6 C2B Pull Ups | 18 Burpees
    Post WOD handstand work.
    Ken, you may want to wear your wellies for this workout as it is bound to be wet and raining 🙂 It’s a fun one!

  2. JD
    JD on October 9, 2017 at 8:41 am

    Sooo bummed to miss this one!!! But alas…Ilana and I still worked out in NJ.

    732 CrossFit in South Amboy, NJ

    Back squats (5×5 @ 175#)
    Bench press (4×5 @ 135#)barbell

    3RFT (500m row, 10 DB/KB push press (35#), 10 burpees). 10:14

  3. Ken A.
    Ken A. on October 9, 2017 at 10:40 am

    Thanks for the 4-1-1 Deb. I can’t say it’s a WOD I’m looking forward to, but I’m sure once it’s over there is a feeling of accomplishment, much like Jimmy Connors felt when he used to smash his racket. Since it’s a semi-holiday and I’m working only a semi-day today, I’m going to try to sneak it with the 5:30 or 6:30 crew.

  4. Deb.
    Deb. on October 9, 2017 at 10:53 am

    If you want, I’ll run with you and carry an umbrella.

  5. Justin
    Justin on October 9, 2017 at 4:17 pm

    115 burpees
    8 Strict PU each round. (Should have just done 10!)

  6. Ryan
    Ryan on October 9, 2017 at 7:43 pm

    119 rx

  7. John(Frozen)
    John(Frozen) on October 9, 2017 at 8:21 pm

    82 rx

  8. Ken A.
    Ken A. on October 9, 2017 at 8:43 pm

    Thanks for the offer, but I just wore a hat Deb. I was also afraid that with you holding the umbrella that it would hit my head, with me being a towering 5′ 9″. Haha.

  9. Patty
    Patty on October 10, 2017 at 6:02 am

    Thanks Hanna for helping me with my running i do feel like I am getting better

  10. Deb.
    Deb. on October 10, 2017 at 1:13 pm

    I could have run like Mary Poppins and just floated above your head. But you do make a good point – this is one reason why my husband does not allow me to hold umbrellas.