WOD Tuesday 11/12/19

by | Nov 11, 2019 | News | 9 comments

Warm-Up:
Coach’s choice

WOD prep:
On the 2 minutes for 8 rounds (14 minutes)
Round 1 starts at zero
Round 2 starts at 2. Build to a heavy complex.
1 strict press
1 Push press
1 Push jerk

WOD:
Ping-Pong
3 Intervals, each for time of:
250m Row
15 Push Jerks (135,95)
250m Row

*Rest 4 minutes between each interval.

*Scale the load of the push jerks to get them done in 2 sets or less. The intervals should under 5 minutes

Option 2:
(115,75)

Option 3:
(95,65)

Post WOD:
Lax ball scaps 2 minutes per side.

CFS Brief:
Save the date, CFS Holiday Party Saturday, December 14th @ Skybokx 109 in Natick.

CFS 21 Day Complaint Free Challenge.
See the detailed post. The challenge starts whenever you get your bracelet. Join today!

Link to Challenge details

 

9 Comments

  1. Rob M
    Rob M on November 12, 2019 at 7:55 am

    Breakfast Wednesday tomorrow! Meet at the box at 7:30 am and we will decide where to go. Everyone welcome!

    Prep 145#

    Ping pong: 2:29, 2:26, 2:43 115#

  2. Ryan
    Ryan on November 12, 2019 at 9:17 am

    prep: 135#

    pin pong: 3:05, 3:09,3:02 @115#

  3. Ryan
    Ryan on November 12, 2019 at 9:19 am

    Moving! nice job

  4. Jamie
    Jamie on November 12, 2019 at 9:40 am

    Prep: 75#

    Ping Pong: 3:50, 3:32, 3:58 @ 75#

  5. Ilana
    Ilana on November 12, 2019 at 4:05 pm

    Prep (with Michelle and Melissa): 90#

    WOD: 3:47, 3:51, 3:44 (65#)

    Thanks Hanna!

  6. John
    John on November 12, 2019 at 4:06 pm

    Wedler strict press
    Finished @ 120 for 11 reps.
    Ping Pong
    2:41
    237
    2:33
    15:51 total time

  7. Nathan
    Nathan on November 12, 2019 at 7:04 pm

    2:40, 2:41, 2:40 @115#. Warm up hit 135#.

  8. Rob M
    Rob M on November 12, 2019 at 8:10 pm

    Thanks Ryan. I’m just a one trick pony 🤣 Short and fast and no gymnastics.

  9. John
    John on November 13, 2019 at 11:50 am

    Over Drive (solo)
    6 +13 rx
    7 was the goal. 4 cals shy. Need to pull harder on the ski.😀