Kim
Warm-up
Coach’s choice
WOD Prep:
Prep the movements
WOD:
Double Stuff
5 Rounds for time:
12 Thruster (95,65)
30 Double Unders
12 Pull up
Option 2:
5 Rounds for time:
12 Thruster (75,50)
30 Double Unders
12 Pull up
Option 3
4 Rounds for time:
12 Thruster (45/35)
60 Single unders
12 ring rows
Post WOD
Banded hip distraction 2 minutes per side.
CFS Brief:
Save the dates:
CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
Fight For Air Climb CFS team fundraiser in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!
Ugly but just under the cap…
14:06 @ 65#.
Thrusters were a slog and dubs didn’t cooperate but there’s nowhere I’d rather be at 5:30 am but with my CFS peeps. Except maybe in bed…yeah, definitely in bed would have been nice!
Double Stuff: 13:13 | 45# Thrusters | 60 Singles | Pull Ups
When asked “how long should this workout take?” Do not say 20 minutes 🙂
I’m with John, no where I’d rather be than with the 5:30 crew – or in bed. A fun couple of games of ab mat Jenga. Oh, and there are no Oreos included in this workout.
Double stuff
13:56Rx
I want to know Becka’s time was.
I believe she finished a few seconds before I did (she of course was Rx) as we were on the bar together doing some outstanding synchronized pull ups.
Double Stuff
11:17rx
Nice work on that one Frozen. Way to push the intensity!
Thanks for the info Deb!!! Some day I’ll get my ass out of bed and come play with the 5:30am crew!
Glad it did not take you 20 minutes…:)
You should!!
13:15, 45#, 2 x singles
Definitely found some intensity, but still managed to get a few sips of water in! Great workout – love my 5:30 crew!
Double stuff: 13:13 @ 55# | 2 x singles | blue band pull ups @ 6 reps. After yesterdays 200 KBS… I felt the intensity!
The 5:30 am crew is fun to join once in a blue moon!!! 🙂
I hear there is a Blue Moon coming!! You know you want to…
Double Stuff: (That’s how I feel after this weekend)
12:22 #75