WOD Sunday 12/1/19

by | Nov 30, 2019 | News | 2 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep & Practice the lifts

WOD:
Bro Session (Compare from 10/27/19) or perform a WOD you missed this week!
Bench press 10 x 3 reps

Dumbbell 1 arm row 10 x 5 reps each arm

Barbell curls 10 x 7 reps

*100m ski, row or run after the set of barbell curls. This should be at a slow pace.
*Try to increase the weight on most sets.
*You must have a spotter on the bench press

Post WOD:
Lax ball pecks

CFS Brief:
*We will have a regular schedule on Saturday & Sunday.

*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!

2 Comments

  1. Jamie
    Jamie on December 1, 2019 at 9:30 am

    Bro Session: 110# Bench Press, 40# DB Row, 50# Barbell Curl

    Made it to 110# on the BP in round 8. Tried 115# in round 9 and 10 but only did 1 rep. Made it to 40# on the row in rounds 8 and 9. Tried 45# in round 10 but only did 3 reps. Made 7 reps at 50# on the curl in round 9, but only 3 reps in round 10.

    Compare to 10/27: 100# Bench Press, 35# DB Row, 40# Barbell Curl

    A good and fun challenge this morning!

  2. John
    John on December 1, 2019 at 2:52 pm

    The Leftovers 15:27 rx
    For time:
    10 Suitcase KB Deadlift (70,53) + 10m farmers carry + 50 calorie row (5m down/5m back)

    10 Suitcase KB Deadlift (70,53) + 20m farmers carry + 40 calorie row (10m down/10m back)

    10 Suitcase KB Deadlift (70,53) + 30m farmers carry + 30 calorie row (15m down/ 15m back)

    10 Suitcase KB Deadlift (70,53) + 40m farmers carry + 20 calorie row (20m down/ 20m back)

    10 Suitcase KB Deadlift (70,53) + 50m farmers carry + 10 calorie row (25m down/ 25m back)