WOD Thursday 11/21/19

by | Nov 20, 2019 | News | 9 comments

Hanz


Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD:
“Blue Light Special”
4 Rounds for time:
800m row
60 Double unders
40 Ab-mat sit-ups
200m turf run

Options for double unders:
1. 60-speed steps
2. 90 single unders

*If not jumping rope, sub with 30/20 calorie bike.

Post WOD:
Foam roll for 5 minutes.

CFS Brief:
Check out In-House Throwdown pictures on Facebook.

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!

 

9 Comments

  1. Scott Warnetski
    Scott Warnetski on November 20, 2019 at 6:18 pm

    Where is Franz?

  2. Ken A.
    Ken A. on November 20, 2019 at 8:22 pm

    …. he’s obviously embarrassed to be seen with Hanz. 🙄

  3. Deb.
    Deb. on November 21, 2019 at 7:05 am

    Blue Light Special: 31:56 | Speed Steps
    A fun little burner this morning! Look both ways before entering the turf 😬 Thanks Frozen!!

  4. Ilana
    Ilana on November 21, 2019 at 8:33 am

    33:23 (90 singles)
    Definitely felt slow(er than usual!) today but was happy that my ankle allowed me to run again!

  5. JD
    JD on November 21, 2019 at 8:33 am

    Burner yes…fun…eh?
    30:11 with 20 dubs per round. If I did 60 I might still be there. The rope was not my friend today.

  6. Sara C.
    Sara C. on November 21, 2019 at 9:02 am

    30:56 (60 speed steps)

  7. Ryan
    Ryan on November 21, 2019 at 9:09 am

    25:59 rx

  8. Mike D.
    Mike D. on November 21, 2019 at 9:31 am

    29:20 rx

  9. John
    John on November 21, 2019 at 9:28 pm

    27:47 rx