Warm-Up
Coaches choice
WOD prep
Prep the movements
WOD:
Targaryen
400m run
30 push-ups
300m run
20 push-ups
200m run
10 push-ups
Directly into…
10-20-30:
Bike
Ring Dips
Women Complete (7,14,21 Calories on Bike).
Option 2:
400m run
30 push-ups
300m run
20 push-ups
200m run
10 push-ups
Directly into…
10-20-30:
Bike
Bar Dips or jump to front support.
Women Complete (7,14,21 Calories on Bike).
Option 3:
400m run
20 knee push-ups
300m run
15 knee push-ups
200m run
10 knee push-ups
Directly into…
10-15-20:
Bike
Box dips
Women Complete (7,12,17 Calories on Bike).
CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 4
*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 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Sky Box in Natick.
I like everything about this workout (well…maybe not the bike). Now to just find a time to make it tomorrow!
7:30 p.m. …. the fun crew.
Don’t tell Deb, but Becka went to the 6:30 WOD tonight, I suspect so she could scope out the 7:30 campfire.
Come join us tomorrow Justin.
There’s a very good chance you’ll see me.
Targaryen: 20:23 Rx (Bike-Ring Dips then Run-Push Ups)
Due to the extreme popularity of the 5:30am class (sorry Ken) we had enough bikes for half the class to start on bike and half on run. I figured I’d get the bike out of the way first. Not sure if that was a good idea or a bad idea. The ring dips add up quickly and by the final set of 30 I did relatively quick sets of 3 to keep moving. The run-push up combo seemed to go a bit more smoothly for me. I WILL get there for the 7:30pm class Ken. Great WOD!
Wait, there’s a campfire?! Do you do s’mores after class?! Sign me up for that!!
Deb — maybe you can carpool with Justin and Becka?
No, the campfire is just a metaphor for the joy and happiness that us 7:30 WODers share by being together at CFS. And last night Stacy Van Epps returned to the 7:30 crew! Sorry, but no s’mores.
How many bikes are there? I think there are twelve. We had 13 people last night at 7:30 so we would have had to split it up into groups, but thankfully several people said it was back-to-school night tonight, so hopefully we don’t have to split this WOD up into groups. If I have to bike first I will likely quit before the runs. 😉
Sorry Ken, impulse struck and I went for the 9:30 while I had the motivation.
14:23 RX
Those ring dips got SPICY at the end.
Sorry Ken, motivation struck and I came in for the 9:30! We also had a large class and split up who started on bike/run
WOD: 14:23 Rx
Damn it, my first post didn’t show up and I thought I didn’t hit submit. Now you get my score twice!!
15:08 Rx. was probably too generous with the time it took to shake out my arms…nice score
Ya, me too – too generous on the arm shaking. Nice job guys!!
No worries Justin. Crazy Mike will be at Holliston High School tonight so you wouldn’t get the full effect of the 7:30 crew anyway.
Come join us some other time. You are always welcome.
I was down to singles in my last set of ring dips. In typical Justin fashion, I went hot out of the gate on tore through push-ups which smoked any and all strength I had left for dips.
16:40 RX
The last set of 10 were all singles and a few extra for all my no-reps.
Nice job!!
Targaryen: 24:58 (green band ring dips)
15:07 rx
Sorry Ryan😁
15:38 RX
Those ring dips got very difficult in the last set!
14:17 RX
I think Frozen wrote this one up just me 🙂
Cruising until the last 12 dips. No repped 3 times in last 12 reps.