Warm-Up
30 calorie team bike and squat.
10 Team reverse med-ball squat toss.
10 spider man turnouts
5 sledge hammer hits each
10 quad grabs
10 heal toe grabs
2 tire flips each
20m sled push
WOD prep
Prep the movements
WOD
“Zero Dark 30”
Teams of 4 Divide the work as you like.
1 person works while the other rests.
*Teams must hold a stone for the entire WOD (90,50) The stone cannot touch the ground at any time during the 30 minutes. Penalty is 10 burpees for everyone on the team if the stone is put down.
Station one- 5 minute Max Calorie Bike
Station two- 5 Minutes Max tire flips (525,325) 2 athletes can flip the tire
Station three- 5 Minute Max sledge hammer hits (10,7)
Station four- 5 Minutes Max 20m sled push (3 reds for guys, 2 reds for ladies.
Station Five- 5 Minutes Max Slam balls (50,30)
Station Six -5 Minutes Med ball reverse toss over the yoke (30,20)
*Send one athlete ahead towards the end of the 5 minutes
*Scale loads as needed
Post WOD
Foam roll
Endurance & Stamina
200 calorie bike every minutes perform 5 toes to bar
CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
*New Year’s Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year.
Sad I missed this. Sounds like a fun one.
@happyhour crossfit Bahamas.
8×3 #175 squat to box.
Amrap 7. #225 DL. Box step ups. 3,6,9. Managed to squeak out 3 rds.
Nice work getting it done on the road. What time does happy hour start?
Bahamas versus Massachusetts – don’t be jealous! Have fun!
Zero Dark 30: Team Mama Beasts (Shobna, Tracey, Lindsay + Meghan)| 91,51,45,110,16,97=410
This was a great WOD and it was fun working with some new friends this morning. We were the only team to NOT double up on the sledge hammer hits as I thought John said we weren’t doing doubles – that explains why everyone smoked us on that station. The key is not to drop your stone baby (I don’t think anyone did) and to pre-plan and get to the next station so you can start when the clock begins again.
Nice job! Sorry I missed this one.
I am so requesting that Hanna play the “If I had a Hammer” song by Peter, Paul & Mary for this WOD …. can’t wait for 7:30.
Please get video evidence of that…
5AM!!
I will be much better in person Deb. Any my team needs a fourth member. Come join us.
Wish I could Ken! I have tennis this evening, so won’t be able to make it – I’m very good at being a fourth teammate 🙂