Warm-Up
Coach’s choice
WOD prep
EMOM 10 skill work. Pick 2 skills you would like to practice
Minute 1: skill 1
Minute 2: skill 2
* You should have 30 seconds rest between skills
WOD
Deck of Cards
Alternate movements each card.
Burpees
Russian KB swings
Ab-mat sit-ups
Face cards = 10 reps
Jokers = 250/200 m row
Go through the whole deck.
Random arrangement.
This is designed to be a FUN WOD. Don’t stress!!
1 minute cap per card.
CFS Brief:
Thanksgiving Day, 11/22 we will offer the following schedule:
7:00am – Adult CrossFit
8:30am – Adult CrossFit
Please sign in upon arrival.
**There will be no kids class on 11/22
Friday, 11/23 we will offer the following schedule:
8:00am – 12:30pm Wodsgiving Open Box
This open box will be structured with 4 WODs. Athletes can come whenever they like and do as many WODs as they want! WODs will start at approximately 8:30am, 9:30am, 10:30am and 11:30am. Start times may shift slightly due to the number of athletes and possible multiple heats. Athletes will warm up on their own. Please arrive early and warm-up properly. WODs will be posted by 11/22.
Please sign in upon arrival.
1:00pm – Kids & Teens Class Ages 12+
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
Skill Work: 3 Chest to Bar | Double Unders
Hit the chest to bar really well…double unders, not so much 🙂
Deck of Cards 53# KB
I’m pretty sure the deck was fixed so that every three cards was a “10”…To quote Hanna, “10 Burpees!”
Slept in and caught the 6:30am class today – missed my 5:30am peeps but they were kind and didn’t bite.
Skill work: Wall balls + T2B – worked on hitting the target more consistently on the WBs, aiming for 15 in a row. On the T2B I’d like to figure out how to kip them versus doing them strict but my shoulder wasn’t that happy today so I just did them any way I could.
Deck of cards: 26# KB, and agree that it seemed like there were more 10s that a normal deck. In a few of the rounds of 10 burpees I shaved a few off as I was starting to fall behind on the time. I think I may have shorted out by 10 by the end.