Warm-Up:
Coach’s choice
WOD prep:
Press series
Strict press 3,3,3
Push press 2,2,2
Push jerk 1,1,1
*Build to a heavy in each.
WOD:
Option 1 & 2
2k row for time (15-minute cap)
Every minute death by Burpees over the rower.
*The workout starts in the rower. Row as far as you can in the minute. At minute 1 perform 1 burpee over the rower. Then row as far as possible in minute 2. At minute 2 perform 2 burpees over the rower. Continue this pattern adding 1 burpee every minute until the 2k is completed.
Option 3:
1600m for time
Every minute death by Burpees over the rower.
*The workout starts in the rower. Row as far as you can in the minute. At minute 1 perform 1 burpee over the rower. Then row as far as possible in minute 2. At minute 2 perform 2 burpees over the rower. Continue this pattern adding 1 burpee every minute until the 1600m is completed.
Post WOD:
Lax ball scaps 2 minutes per side.
CFS Brief:
In-House Throwdown this Sunday. There will be No Classes! Come down and cheer on your fellow athletes!
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!
WOD Prep:
3 strict press: 75,85,95
2 push press: 105,115,130
1 push jerk: 140,150,160
WOD: 1,894 meters at cap
Skipped round 14 of burpees since burpees in rounds 12 and 13 took almost 1 minute each.
#125 strict press. #135 push press. Skipped jerk. Need more practice in technique.
Back/hip is sore so did bike over row. Have not ridden for a while anyway. Did 150 cals. Finished after round 8 burpees. Found some new lungs afterwards.
Breakfast Wednesday tomorrow! Meet at the box at 7:30 am and we will decide where to go. Everyone welcome!
Press Series: Strict: 55,65,75 | Push: 85,95,100 | Jerk: 100
Chasing Your Tail: 1,482M at Cap
Increased by 1 burpee/minute through Minute 12. Took minute 13 off since my 12 burpees ran right into what would have been my 13 burpees (this is where the chasing your tail part comes in) and then rowed for the final minute. Definitely would like to do this one again at some point. Once again, Ryan had time for a mani/pedi and even a perm. Thanks Hanna!!
Strict: 115
Push: 145
Jerk: 175
11:00 rx. The burn is real on this one!
A mani/pedi…LOL
Looks like you had time for a jaunt around the building between sets too! Great job as always, Ryan!
Agree, I would love to do this one again!
Thank you for the encouragement at the end, John!!
No problem. Amazing what you pulled in the last minute. There is always more left in the tank and you went and found it. Fantastic finish!
Did strict press today. Wendler
5@55
5@70
3@80
5@90
5@100
11@115
DNF on 2k death by burpee
398m left after 9 burppees.