Chris B.
Warm-Up
Coach’s choice
WOD prep
Prep the dumbell snatches and curtis P
WOD (30 minute cap)
Thirst Quencher
5 Rounds for Time
26 Dumbbell Snatches (50,35)
11/8 calorie row
5 Curtis P’s* (95,65)
Every 5 minute perform 20 double unders.
A Curtis P is comprised of:
1 Power Clean + 1 foward lunge right leg + 1 Forward lunge left leg + 1 push press
Option 2:
5 Rounds for Time
26 Dumbbell Snatches (40,25)
11/8 calorie row
5 Curtis P’s* (75,55)
Every 5 minute perform 40 single unders.
A Curtis P is comprised of:
1 Power Clean + 1 foward lunge right leg + 1 Forward lunge left leg + 1 push press
Option 3:
5 Rounds for Time
26 Dumbbell Snatches (30,20)
11/8 calorie row
5 Curtis P’s* (45,35)
Every 5 minute perform 20 single unders.
A Curtis P is comprised of:
1 Power Clean + 1 forward lunge right leg + 1 Forward lunge left leg + 1 push press
*Scale loads as needed.
Post WOD
Couch stretch.
Endurance & Stamina:
150 Burpees for time.
Every 2 minutes perform 10 wallballs (20,14)
CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
*New Year’s Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year.
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