Warm-Up
Coach’s choice
WOD prep
From the rack
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Try to increase the load on each of the 15 reps.
Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
WOD
Annie (10 minute cap)
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
Option 2:
100-80-60-40-20 Reps For Time
Single-Unders
50-40-30-20-10
Sit-Ups
Option 3:
50-40-30-20-10 Reps For Time
Single-Unders
25-20-50-10-5
Sit-Ups
Endurance & Stamina
OTM for 30 minutes
Minute 1 15/10 calorie bike
Minute 2 15 ab-mat sit-ups
CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 26
*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.
In SFO. 0445 seal PT last two days. 2 rounds. 2 mins each of Plank, hold hallow rock with arm swings, burpees, walking lunges, frog jumps, pushups. Run jog 50 meters between each. 2 rounds. Cash out with 100 air squats. Looking forward to being back in the box.
Overhead Fun: Strict Press to 65# | Push Press to 90# | Push Jerk to 95# Had 100# up and balked getting underneath it – thanks Ryan for the cues on that. I will get it next time! And thanks Ilana for keeping me honest on the push press 🙂
Annie: 6:40 Singles (Previous 7:01) I like this WOD (and all variations thereof) One day I’ll get double-unders…
Love the photo of my “twin” – that would be Hanna cranking out the wall balls in last year’s Throwdown!!
During the 7:30 WOD last night I accidentally called Hanna “Deb” about a dozen times by accident because the resemblance is so striking. 😉
Ken, it happens and I’m sure Hanna is sick of hearing it. Keep it up 🙂 The way to tell us apart: she’s the one with long hair.
Miss not having you in the 5:30 and look forward to your return John! Sounds like the SEALS are keeping you moving – and no doubt you are showing them up!!
Hanna actually said that she was flattered. And BTW, we had another huge class at 7:30 last night. Come join us sometime Deb.
Strict Press: 135
Push Press: 170
Push Jerk: 190
Annie: 6:49 RX
Once again, ab mats (and an untied shoe) were my downfall
Strict: 135
Push press: 155 (shoulda started heavier, def had more in the tank)
Push jerk: 185
Annie: 6:25rx
Watch what you wish for Ken!
Strict: 150
Push Press: 170
Push Jerk: 190
Annie : 7:04 RX
Previous “Regular” Annie was 8:58 RX back on 8/26/15
I have no doubt that you will conquer the double-unders, Deb. You practice harder than anyone I know!
You definitely had more than “1.5 Deb’s” in the tank on the Push Press!!
its almost as if once people experience one 730pm class, they can’t go back. it must be the witty banter.
Strict — 185
Push Press — 205
Push Jerk — 225
Was running late for call so only did 40/30/20/10 on Annie. Time
was just over 4 min