WOD Tuesday 12/3/19

by | Dec 2, 2019 | News | 7 comments

Beth

Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD:
Double Vision
AMRAP 10
20 Box Jumps (24,20)
20 Jumping Pull-Ups
20 Kettlebell Swings (35,26)
20 Walking Lunges
20 Knees-to-Elbows

rest 2 minutes

AMRAP 10
20 Push Presses (45,35)
20 Single kettlebell Sumo deadlifts (53,35)
20 Wall Ball Shots (20,14)
20 Burpees
20 Double-Unders

*Your score for this WOD is the total reps from both AMRAPS
*Talk to a coach for scaling movements and loads to allow you to get your reps done in 2 sets or less.

Post WOD:
2-minute cool down on the bike or rower then foam roll for 5 minutes.

CFS Brief:
*Check the Website for possible changes to the class schedule do to the snow.

*Free class Friday 12/6/19. It is an opportunity for anyone to try CrossFit. This is not a free drop-in for existing CrossFitters.  Please register here if you will be attending any of the classes offered on Free Class Friday.
Note – Even though the time listed on our schedule shows 5:30 pm – 6:30 pm – all classes on Friday, December 6th are available. Simply register here so we have your digital waiver signed and then come to any class. Link to register for Free Class Friday

*Save the date, CFS Holiday Party Saturday, December 14th @ Skybokx 109 in Natick.

*CFS 21 Day Complaint Free Challenge.
See the detailed post. The challenge starts whenever you get your bracelet. Join today!

 

7 Comments

  1. Deb.
    Deb. on December 2, 2019 at 5:14 pm

    Well, that’s the last time I post that I did the Filthy Fifty…

  2. Ken A.
    Ken A. on December 2, 2019 at 7:34 pm

    Yup …. it’s all your fault Deb.

  3. Rob M
    Rob M on December 3, 2019 at 8:13 am

    Breakfast Wednesday tomorrow! Meet at the box at 7:30 am and we will decide where to go. Everyone welcome!

  4. Deb.
    Deb. on December 3, 2019 at 1:33 pm

    Double Vision: 2+3 and 1+52 for a total of 355 | 14#WB to 9′, Speed Steps, all else as prescribed
    Crashed in on the Noon class today! It’s nice to get see some people who sleep past 5:00am 🙂 Ilana and I represented the early crew. This take on the Filthy Fifty is a good one – the wall balls were my personal “hiccup” in this workout. Thanks Hanna!!

  5. John
    John on December 3, 2019 at 2:52 pm

    Double Vision
    1st AMRAP 10
    204 reps (2 rounds + 4 reps)

    2nd AMRAP 10
    200 reps (2 rounds)
    404 total reps rx

  6. Justin
    Justin on December 3, 2019 at 7:09 pm

    This looked more fun online….

    1st AMRAP – 222 RX
    2nd AMRAP – 227 RX

    Total 449 RX

    Countdown to Holiday Party: 11 Days!

  7. Scott Warnetski
    Scott Warnetski on December 3, 2019 at 7:51 pm

    AMRAP 1 – 242 rx
    AMRAP 2 – 206 rx (burpees were slooooooow)

    448 total