Core Strong
Warm-up
Coach’s choice
WOD prep
Reverse Tabata L Sit Hangs
8 rounds 10 seconds of work 20 seconds of rest.
WOD
Frog Legs
27-21-15-9
Calorie bike
Toe 2 Bar
Wall Balls (20,14)
Option 2:
27-21-15-9
Calorie bike
Knees to 90
Wall Balls (20,14)
Option 3:
27-21-15-9
Calorie bike
Toes 2 rig or ab-mats x 2
Wall Balls (14,10)9 ft target
Post WOD
Thoracic Mobility on Med-ball for 2 minutes
CFS Brief:
Dates to save:
CFS Guys BroDown Friday, October 27th. Register on events page! CFS
In-House Throwdown Saturday, November 18th. Register on events page!
CFS Holiday Party Saturday, December 16th. Details coming soon!
We are putting a team together for the Fight For Air Climb in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!
Reverse Tabata L Sit…Check.
Frog Legs: 19:32 | 10# WB
Thankfully, I did not add 45 and 27 prior to the workout to realize that it was 72 reps of everything. I really loved going from the wall balls to the bike!
9:30 Sunday morning is a fun time at CFS! Thanks CJ =)
Reverse Tabata L Sit . . . did it kept getting a cramp in my right quad in the last 3.
Frog Legs: 19:20 / 10#medball with a rower for 21-15-9-6 cals
It took me forever BUT I had fewer no reps on my wall balls for the first time in a long time.
My wrist/shoulder have been acting up so I did planks for the tabata, but just held the planks for as long as possible instead of 10 seconds on, 20 seconds off.
WOD: 17:32 (ish – can’t exactly remember!) / GHD sit-ups instead of T2B. I was happy to do all the wallballs because I came in thinking I would scale the reps… Nice job to CJ for keeping the many 9:30ers in line!