Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
CrossFit Main site
3 rounds for time of:
25 dumbbell push jerks(50,35)
50 double-unders
25 weighted step-ups (20″)( same)
50 double-unders
Option 2:
3 rounds for time of:
25 dumbbell push jerks(35,20)
25 double-unders
25 weighted step-ups(20″)(same)
25 double-unders
Option 3:
CrossFit Main site
3 rounds for time of:
15 dumbbell push jerks(20,10)
35 single-unders
15 step-ups(20″)(20,10)
35 single-unders
Endurance and Stamina
1 mile tire roll. Every other telephone pole perform 10 tire jumps.
CFS Brief:
*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 have been chosen!
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Sky Box 109 in Natick.
Where are the comments today? Did Deb, Tracey and JD from the 5:30 a.m. crew go on strike …. or just stay up late watching the Sox? 🙂
Ha! I can’t speak for the rest of the crew but I:
1) planned on a rest day with the bride
2) did in fact stay up watching the Sox last night
3) went to PT this morning, confessed to not working out at 5:30 and the PT proceeded to push things a bit harder accordingly.
I did not stay up to watch the Sox, but did take a rest day 🙂
So I guess reading between the lines that only Tracey is on strike.
This is actually helpful because the 7:30 WOD never has enough room on the whiteboard to write our names because Deb writes the 5:30 a.m. WOD in such big letters with big spaces between names. Hopefully we can fit our ginormous 7:30 crew up on the board tonight.
I want to give people enough space to write their information down – it’s hard to try to wedge your time in between two names after you have just done 1,000 reps of something. I will try to write smaller next time.
No worries Deb. That’s just how we roll at 7:30. Enjoy your rest day!