In House Throwdown WOD 4 preview!
Warm-up
Coach’s choice
WOD Prep (Leader board)
1 minute max cal on the bike.
WOD:
In House Throwdown event 1
War Horse
Teams of 2
AMRAP 12
15/10 cal row (rower must be reset every round)
12 Kettlebell swings Rx (53,35) Scaled (35,26)
9 Burpees over the rower
*One athlete works while the other rests. Athlete Completes 15/10 cal row. When athlete 1 finishes the row athlete 2 completes 12 kettlebell swings. When athlete 2 finishes the kettlebell swings athlete 1 completes 9 burpees over the rower. When athlete 1 finishes the burpees athlete 2 completes 15/10 cal row. Athletes will continue this rotation for the 12 minutes. Total reps is your score.
Post WOD
Lax ball scaps 2 minutes per side.
CFS Brief:
Save the dates:
This Saturday, 11/18 is our In-House Throwdown.
The only class offered that day will be a 6:30am BootCamp class. All other classes including kids & teens classes will be cancelled. Come cheer on our CFS athlete!
Thanksgiving Day, 11/23 we will offer the following schedule:
8:00am – BootCamp (this will be combined with the CrossFit Adult class)
8:00am – Adult CrossFit (childcare will be avaialble for this class)
9:30am – Adult CrossFit
Friday, 11/24 we will offer the following schedule:
7:30am BootCamp
9:00am – 12:00pm Wodsgiving Open Box
This open box will be structured with 4 WODs. Athletes can come for the whole time and do as many WODs as they want! Below are approximate start times. This could change due to number of athletes and possible multiple heats. Athletes will warm up on their own. Please arrive early and warm-up properly. Please sign in upon arrival.
CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
Fight For Air Climb CFS team fundraiser in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!
Gotta love dry heaves and a Fran cough before 6:30am…it makes me feel alive…ouch…this one sucked!
1 minute max cal bike…45. Redlined at 30 seconds…then it felt like someone put concrete into the air dyne!
WOD: with MJ…7 full rounds + a couple of cals by MJ at the end. JD was Rx…MJ was 35#.
Note to self…don’t let Becka talk smack and get in your head…pick a different rower. After the first round of burpees, Becka gently looked over and said “You can’t keep that pace up!” I think she may have also added “old man” under her breath! If she didn’t say it, she was definitely thinking it!
Great class Frozen!
So far, not loving the “preview” of WOD 4 for the Throwdown. Hanna…get ready to hit that bike!!
One Minute Max Cal Bike: 23 (yes, I was on the bike for the whole minute)
WOD: Team Katrin and Sara – 7 Rounds Rx
Kudos to Becka for smack talking JD after MJ gleefully proclaimed “we’re winning!” after getting on the rower in the first round. They may have eeked out a couple of calories after Round 7, but we made it look better 🙂
34 calories on bike. If I had looked before I started and saw that Kim got 35 I might have pushed myself to death’s door to tie her.
WOD with Peter 7+8Rx
Max cals bike 25 – ugh isn’t anyone else’s legs incapacitated from yesterday?
WOD w/ Belinda: 6+28
B/18#, K/35#
Love that!
Good times at the 5:30am. Lots of personality and laughs!
Do I sense a bit of a sore loser there Deb? I’m sure your team looked great getting the silver medal. For 7:30 it was all downhill after the freaking bike. Ugh.
Max Cals: 52 – previous 47 in 11/16
WOD: 6+27 with Greg