WOD Tuesday 10/9/18

by | Oct 8, 2018 | News | 10 comments

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD:
Sand Storm
20 Min AMRAP
1 Sand bag bear complex(50,35)
Add 1 complex every round
15,10 Cals Row

*Scale load as needed.

*The BEAR complex consists of a power clean, front squat, push jerk(lower the sand bag to your back), back squat, rack jerk, and finally back to the floor. For this WOD you must complete each bear complex as written. No thrusters!!!

Endurance & Stamina:
1 mile sand bag carry.  Every telephone poll stop and do 5 push-ups with hands on the the sand bag, chest to sand bag.

CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 16

*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.

10 Comments

  1. Deb.
    Deb. on October 9, 2018 at 8:08 am

    Sand Storm: 7+40 Rx (Finished set of 8 Complex and time ran out before I could get into the Rower) Spicy little couplet once you got to the set of 5 Complex. You know you have kept the bag close when you have skinned shins 😬 or in Ryan’s case, skinned biceps as well! Nice to see Lori this moning!

  2. Ryan
    Ryan on October 9, 2018 at 9:36 am

    8+57 RX (12 calories into the round of 9), despite what i may have written on the WB this am

  3. John
    John on October 9, 2018 at 12:38 pm

    9+25 rx

  4. Ken A.
    Ken A. on October 9, 2018 at 1:49 pm

    For me the sandbags usually scrape up my chin Deb. I’ll be the one at the 7:30 WOD tonight wearing a helmet and a chin protector. And I may go early to do the Filthy Fifty again so that Katya doesn’t maintain bragging rights in that area. I barely finished doing it once, and she did it twice and didn’t break a sweat.

  5. Keith
    Keith on October 9, 2018 at 6:08 pm

    Sand Storm: 7+18 RX

  6. Deb.
    Deb. on October 9, 2018 at 6:36 pm

    Please take a picture.

  7. Justin
    Justin on October 9, 2018 at 8:06 pm

    9 + 2 RX

    Cash out: my nose, chin, and lip got some extra exfoliation from the sandbag.

  8. Roland
    Roland on October 9, 2018 at 8:39 pm

    Endurance WOD – AKA “Sidewalk Darkness”
    36 ish with Jimbo
    That’s a lotta telephone poles

  9. Sara C.
    Sara C. on October 9, 2018 at 8:39 pm

    9+5 RX…great energy at the 7:30 tonight! Thanks John!

  10. Ken A.
    Ken A. on October 9, 2018 at 9:20 pm

    Thanks for joining us tonight Sara. Despite having fifteen people several of the stalwarts weren’t there tonight. It’s too bad that Cari didn’t whip up another batch of the apple crisp for the crew. 😢

    7 + 40 at 50#, but it the music wasn’t Lady Gaga it would have been 8+.