Warm-Up
Coach’s choice
WOD prep
10 minutes to warm-up the power clean
Warm up the 3 rep power clean
WOD
In House Throwdown WOD 1
Grip RIP & Burp
RX
With a 14 minute clock
Minute 0 to 12
Part A – 50 Burpees over the bar for time. Break up reps however you like.
Part B – With remaining time both athletes establish a 3 rep max hang clean. You may power or squat the clean. 1 bar per team.
From minute 12 to 14 max box jump overs (24″,20″) Every box jump over is worth 1 lb. towards your combined 3 rep hang clean total.
*There are two scores for this workout:
1 – Burpees for time
2 – Combined 3 rep clean weight
Scaled:
With a 14 minute clock
Minute 0 to 12
Part A – 30 Burpees over the bar for time. Break up reps however you like.
Part B – With remaining time both athletes establish a 3 rep max hang clean. You may power or squat the clean. 1 bar per team.
From minute 12 to 14 max box jump overs (20″) (Box step overs allowed.) Every box jump over is worth 1 lb. towards your combined 3 rep hang clean total.
*There are two scores for this workout:
1 – Burpees for time
2 – Combined 3 rep clean weight
Post WOD:
Practice the Floater comp WOD
40m sled push for time.
20m up 20m back
90/45 RX
70/35 scaled
1 partner works while the other rests. Switch whenever you like. 1 partner must push a minimum of 10 m.
CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 30
*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 have been chosen!
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Sky Box 109 in Natick.
Throwdown WOD #1 with Jess! Total: 297Rx Burpees: 2:19 | Total Weight: #230 | Box Jumps: 67
Lots of fun feeling out this WOD with Jess this morning! Good energy in the box and a great chance to test out some strategy. We are going to have a blast together at the Throwdown 🙂 Thanks for coming in early this morning Jess!
Couldn’t do the programmed WOD without two good pegs, so made up a little something of my own…after, of course, doing my Jane Fonda warmup!
3 RFT (12:01)
—–
40 Stiff Leg Deadlifts from Blocks (65#)
30 Russian Kettlebell Swings (35#)
20 Poor Man GHD (8#)
10 Strict Press (65#)
Nice to be working rehab with my 5:30 peeps!
I simply love the Jane Fonda warm up 🙂 Always so great to see you at 5:30am and even better on two (pretty well-functioning) legs!!
Burpees: 2:10, Clean: 365, box jumps: 71, total = 436
W/ Matt
Clearly you work well with anyone named Matt.
Just wait until I dig out the headband and leg warmers!
I simply can’t wait!!!
Burpees: 2:25. Clean: 350. Box jumps 67. Total 417 with Chris at noon.
Team Powebar
Greg + Justin
Burpees: 1:38
Cleans: 355
Box jumps: 92
Total // 447
Powerbar*
Grip, Rip, and Burp
With Scott W.
1:52 burp / 395 clean / 81 box