WOD Tuesday 11/28/17

by | Nov 27, 2017 | News | 10 comments

Jess

Warm-up
Coach’s choice

Pre wod: In 2 heats
1 minute max push-ups. Use 3 Blue 35lb plates and an ab-mat for the test.

Rest 5 minutes

2 minute max ab-mat sit-ups

“Little Debbie”
The test will be done in groups of 2 or 3
WOD:
EMOM 10 Cal Bike/Burpees
Minute 1 – 2/2 cal Bike, 1 Burpee
Minute 2 – 4/3 cal Bike, 2 Burpees
Minute 3 – 6/4 cal Bike, 3 Burpees
Minute 4 – 8/6 cal Bike, 4 Burpees
Minute 5 – 10/7 cal Bike, 5 Burpees
Minute 6 – 12/8 cal Bike, 6 Burpees
Minute 7 – 14/10 cal Bike, 7 Burpees
Minute 8 – 16/11 cal Bike, 8 Burpees
Minute 9 – 18/12 cal Bike, 9 Burpees
Minute 10 – 20/14 cal Bike, 10 Burpees

*Your score for the test is how far you get. Partial rounds do count.
*Example: If you get to minute 9 and complete the Calories on the bike and 8 burpees your score is 26 for a guy or 20 for a ladies

Post WOD
Couch stretch. 2 minutes per side.

CFS Brief:
Save the dates:
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!

10 Comments

  1. JD
    JD on November 27, 2017 at 8:01 pm

    Since I won’t be there tomorrow (or the rest of the week for that matter)…I want to wish best of luck to our favorite Deb(bie) before this nasty WOD tomorrow!

    John B is just a big meanie, and now I’m not even sad for him that Joe’s Kill Cliff video showed him talking to Uncle Pukie on the side of the building. I hope he stepped in it too!

  2. Deb.
    Deb. on November 27, 2017 at 8:35 pm

    Unfortunately, I won’t be able to go to class tomorrow! I know this WOD is not named for me, but for tasty treats, though I do feel a certain connection to it. In a very twisted way, I’m bummed I have to miss it.

  3. Ken A.
    Ken A. on November 27, 2017 at 9:26 pm

    Yes Deb (oh little one), we all know how you love the bike.

  4. Deb.
    Deb. on November 28, 2017 at 7:22 am

    I do however enjoy burpees 🙂 Ken, have fun with this one!!

  5. jcatoz
    jcatoz on November 28, 2017 at 7:32 am

    I missed you this morning Deb!!! I did not see that you were not going to make it!

    Pre- WOD – 18 push ups | 61 sit ups

    Little Debbie – 8 + 15. Neck and neck with Becka!

    Thanks Jackie for being my partner!

  6. Deb.
    Deb. on November 28, 2017 at 7:46 am

    Nice job Jess! Sorry I missed it. Even with the bike it sounded like a good workout 🙂 At least the push ups and sit ups would have been fun.

  7. Roland
    Roland on November 28, 2017 at 1:22 pm

    Pre-WOD. PU’s – 31, AbMats – 64
    Little Debbie – 8+19

  8. Beth
    Beth on November 28, 2017 at 2:04 pm

    8+18
    Round 6 is where the challenge starts and then it comes at you fast.

  9. Joe A
    Joe A on November 28, 2017 at 2:19 pm

    8+20

  10. Ryan
    Ryan on November 28, 2017 at 9:01 pm

    40 PU
    76 AM

    9+21 rx