Warm-Up
Coaches choice
WOD prep
Pause front squat
Work at 75% of your 1RM Front Squat for 4×2. Same weight across.
Hold a one second pause at bottom of each rep.
Shoot for a 5 to 10lb increase from last week,
WOD:
Hector
21-15-9 reps of
Wall ball-burpee combo* (20,14)
Toes to bar
*Burpee is performed with hands on ball, sprawl into burpee, then med ball clean to resume
Option 2:
21-15-9 reps of
Wall ball-burpee combo* (20,14)(9ft shot for ladies)
Toes to bar
* burpee is performed with hands on ball, sprawl into burpee, then med ball clean to resume
Option 3:
21-15-9 reps of
Wall ball-burpee combo* (14,10)(9ft shot)
Knees to 90
* Burpee is performed with hands on ball, sprawl into burpee, then med ball clean to resume.
Endurance & Stamina:
1 mile double sandbag carry (50 x 2,35 x 2)
*Every time you put the sand bags down do 10 burpees over the sand bag.
CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Starts today…
*In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Sky Box in Natick.
Three Heavy Front Squat: 100# (5# Increase from last Monday)
Hector: 10:28 | 14# WB to 9′ Target | TTB
One of my new favorite movements just might be the burpee wall ball. I like this a lot more than the standard wall ball 🙂 Was also quite relieve to see this is just ONE 21-15-9 and not three of them…
7:13 RX
FS: 180 (2 sets), 185 (1 set), 190(1 set). Felt good today, I think i’ll go for 200 for all 4 sets next Monday. up from 175 last week
I will join you for 200 on all 4 sets next Monday. When I say “join you”, I mean, I’ll say “Yay Ryan!” when you finish your sets. Nice job on the burpee wall balls today!
Hector: 10:20 (knee to 90)
front squat 155 x 2
Yes the burpee wall ball brings joy to many athletes around the world.
I hope that Kenney CrossFit will be in this evening to enjoy the burpee wall balls.!
I legitimately found joy!! I made friends with wall balls! Now if only we can figure out how to do the same with double unders…
burpee double unders!!!!!
That seriously might work.
Somehow I am not sure that the burpee wallball will be my cup of tea. I don’t really like burpees, and I don’t really like wall balls. As such, I’m not sure how the combining of one bad thing with another bad thing will result in a good thing. That logic only works with the sleep deprived people of 5:30 a.m. But with the 7:30 crew optimism reigns and I’ll keep an open mind.
Just keep that open mind Ken and don’t let the ball hit you when it comes off the wall.
With Joe A.
EMOM until you fail the push press.
Even minute 10 cal row
Odd minute 3 strict
With Hanna
4 x 2 Pause front squat
200 next week 210+
Hector
6:59 Rx