Warm-up
Coach’s choice
WOD prep
Prep the movements
WOD
For Max Reps:
3:00 Max Rope Climb (15ft)
2:00 Rest
3:00 Max Burpee
2:00 Rest
3:00 Max Wall Ball (20,14)
2:00 Rest
3:00 Max Cal row
2:00 Rest
3:00 Max DB Man Makers(35,25)
*Scale loads as needed.
Post WOD
Foam roll IT bands 2 minutes per side.
CFS Brief
Save the dates:
Friday, November 3rd – Free Class Friday! Tell a friend, bring a friend. Classes free all day!
In-House Throwdown Saturday, November 18th. Register on events page!
CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
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!
“Man-Eater”: 141 Total Reps
Rope Climbs: 4
Burpees: 49
Wall Balls (10#): 44
Cal Row: 36
Man Makers (20#): 8
Fun workout in which the hamstrings were on fire. Not sure how 2 minutes of rest goes by so quickly and 3 minutes of work seems like an hour. Happy Birthday Linda!!
Rope 6
Burpee 40
Wall Ball 50
Row 56
Man Maker 8
Total 160RX
Rope: 6
Burpee: 39
Wall Ball: 36 (14 lbs)
Row: 37
Man makers: 10 (15 lbs)
The last rope climb was tough! Don’t think my arms recovered from that!
Total reps: 128
Man eater
9 rope climbs
48 burps
57 wall balls
54 cal row
14 man makers
182 total reps
197 rx
11 RC
53 burpees
65 WB
59 cals
9 man makers
That was gross
John should have called this WOD Mad Max. Oh My!
Total = 165
9 RC
47 Burp
48 WB’s
53 Cals
8 MM (#25)
Rope: 6
Burpee: 40
WB: 53
Row: 50
Man makers: 11
Total 160
Yes, that was awful. 6 rope climbs, 38 burpees, 45 wall balls, 46 cal. row, and only 8 man-eaters. Getting out of the squat position for the thruster part on the man-maker was rough. And no mercy from Coach Jana.
I think the term man maker is sexist. But you crushed it woman! 💪🏻🏆