Warm-Up
Coach’s choice
WOD prep
Dumbbell snatch & toes to bar practice.
WOD:
This Little Piggy went to Market
30 Toes-to-bars
40 Alternating single-arm dumbbell snatches(50,35)
50 Box jump overs (24,20)
40 Alternatingssingle-arm dumbbell snatches(50,35)
30 Toes-to-bars
*Time cap: 16 minutes
Option 2:
For time:
30 Hanging knee-raises
40 Alternating single-arm dumbbell snatches (35,20)
50 Box jump overs(20)
40 Alternating single-arm dumbbell snatches (35,20)
30 Hanging knee-raises
*Time cap: 16 minutes
Option 3:
20 Hanging knee-raises
30 Alternating single-arm dumbbell snatches (25,15)
40 Box jump overs(20,12)
30 Alternating single-arm dumbbell snatches(25,15)
20 Hanging knee-raises
If needed, substitute Ab-Mats sit-ups for the knee-raises and further reduce the weight of the dumbbells.
Time cap: 16 minutes
Endurance & Stamina:
150 wall balls for time. Every minute ladder up burpees
2,4,6,8,10 and so on until the 150 burpees are done.
CFS Brief:
*Free class Friday October 5th. If you have a friend that is interested in trying CrossFit all classes are free that day..
*30 Day Fall Partner Nutrition Challenge
Day 9
*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.
Two days in a row…it feels like old times again!
WOD: 12:47
30 Toes to Rig
40 Seated Alt DB Snatches (35#)
100 Russian Twists (8# med ball)
40 Seated Alt DB Snatches (35#)
30 Toes to Rig
This was a really great core workout, and really shows the power of normally using your hips for DB snatches…snatching from a seated position was really tough with 35#. Could have never done 50# like that!
This Little Piggy Went to Market: 15:50 | 25#DB | TTB
Well, this little piggy was tired 🙂 Went with a lighter dumbbell and tried to focus on using my legs, which in theory was a good idea, but after 50 box jump overs became mind over matter. Great WOD that will challenge you to do “one more rep”. Nice job to everyone in the 5:30am class!!
Great to see you again this morning!! You had yourself quite the workout – seated DB snatches look like lots of fun…
Growing up,it didn’t dawn on me that this little piggy in the nursery rhyme “went to the market” after being on the business side of the butcher’s block. So I’m curious if the WOD title is an indicator of how i’ll feel come 8:31 tonight. Looking forward to it.
Josh, you’ll be fine. The 7:30 family sticks together, and we’ll overpower the butcher after doing all of those toes-to-bar, and then we’ll make our escape. And maybe even throw in 51 burpees to celebrate Crazy Mike’s birthday. :-0
And reading Deb’s post, it looks like the 5:30 mob still owes the 51 burpees.
You mean you’ll cry “wee, wee, wee all the way home”?!
Is roast beef part of the Nutrition Challenge? If so, that’s the piggy that I’ll be … the little piggy who had roast beef.
And if Rob Silva continues his disturbing pattern of being AWOL from CFS, he’ll sure be the little piggy that stayed home (again).
Ken do you think that 51 burpees should be the warm up tonight at 730??
My piggies don’t hurt, but my abs are still on fire.
WOD: 10:09 RX
14:03 #40
Low mojo meter today
This little piggy went to market: 15:52 (Knee2-90, 50#, 20”)
11:50 rx