WOD Thursday 11/9/17

by | Nov 8, 2017 | News | 8 comments

Happy Birthday Elizabeth

Warm-up
Coach’s choice

WOD Prep
1,1,1,1,1 power clean. work up to a heavy single.

WOD


3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 200 meters Max power cleans(135,95)
From 2:00-3:00 Burpees
From 3:00-4:00, Ab-mat sit-ups
From 4:00-5:00 Max Row
Rest 5 minutes between rounds.

Post WOD
Foam roll thoracic spine 2 minutes.

 CFS Brief:
Save the dates:
In House Throw down Saturday, November 18th. Teams have been picked!
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!

 

8 Comments

  1. Ani
    Ani on November 8, 2017 at 10:50 pm

    Awwww! Happy birthday, Elizabeth! That is the sweetest photo! Miss you guys! I’m in NY till the 19th and then I’ll be back. ❤️

  2. Deb.
    Deb. on November 9, 2017 at 8:44 am

    Happy Birthday E: 177 (75#)
    Cleans: 10,10,10 (30)
    Burpees: 14,14,14 (42)
    Sit Ups: 26, 26, 25 (77)
    Row: 10, 10, 8 (28)
    A chilly morning!! Happy Birthday Elizabeth (My half-birthday twin)!!

  3. Ilana
    Ilana on November 9, 2017 at 10:33 am

    175 (85#)

    Cleans: 11, 12, 12 (35)
    Burpees: 12, 13, 12 (37)
    Abmats: 24, 24, 22 (70)
    Row: 11, 11, 11 (33)

    Happy birthday Elizabeth (and happy half bday Deb 😉)!

  4. Roland
    Roland on November 9, 2017 at 11:24 am

    HBD to “E”!

    WOD:
    PC’s 34 RX
    Burp: 38
    AM’s: 70
    Row: 57

  5. Ken A.
    Ken A. on November 9, 2017 at 4:27 pm

    Come do Birthday Burpees with the 7:30 crew Elizabeth!

    Or just bring Alex and we’ll watch him do them instead.

  6. Deb.
    Deb. on November 9, 2017 at 5:06 pm

    Yay for Birthday Burpees!! Double-Yay for Alex doing them.

  7. Ryan
    Ryan on November 9, 2017 at 7:10 pm

    Happy birthday!
    240 rx
    Cleans – 15/14/13 (42)
    Burpees – 17/16/17 (51)
    Ab mats – 30/30/29 (89)
    Row – 23/17/20 (60)

  8. Ken A.
    Ken A. on November 9, 2017 at 9:44 pm

    177 total. 115 pounds on the clean. Fun WOD at 7:30.

    And an extra 29 burpees at the end for Elizabeth’s 29th birthday. 🎂