Warm-Up
Coach’s choice
WOD prep
Practice and prep the movements.
WOD
Centipede
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Russian Kettle-bell Swings (70,53)
Burpee Pull-Ups (RX 6″ above reach to bar)
Option 2:
1-2-3-4-5-6-7-8-9-10-9-8-7-6
Russian Kettle-bell Swings (53,35)
Burpee Pull-Ups
Option 3:
1-2-3-4-5-6-7-8-9-10
Russian Kettle-bell Swings (35,26)
Burpee jumping Pull-Ups.
Endurance & Stamina:
10 k row for time
Post WOD:
Foam roll lats 5 minutes per side,
CFS Brief:
CFS Holiday Party this Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.*New Year’s Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year.C
Centipede: 25:21 Rx + 1 Ripped Hand This couplet may challenge your hands. I tore my hand in the round of 6 on the descending side of the rep scheme and had two options…A) Stop or B) Clean up, grab something to cover my hand, and carry on. I chose “B” 🙂 Thanks for hanging with me Ilana – made those last few rounds a lot easier. And it was great to have Ted join us this morning!! Thanks for the fun Frozen!
Did the endurance WOD today…ugh… can’t say I will ever do that again. 10K row: 51:26 w/ a couple minute break at the 5K mark.
Nice job Heather and Sara!! Woohoo!!
Those endurance WODs are a lot more grueling than they seem on paper! Nice work!
Good job powering through, it also sounded like a tough one! That is a LOT of pull-ups on a ripped hand.
17:40 rx. This Wod definitely worked the mind. Those burpees take a loooong time
Pretty tough there for a tennis player Deb! Way to go!
Thankfully, it was my left hand 🙂 Have fun with this one Ken! Steady pace…
We’ll see Deb. Like a dumbbell, I dropped my forty pound dumbbell after the fourth set of alternating single-arm snatches on Saturday, and the friggin’ thing bounced right onto my big toe. I can do the pull-ups and KBS but will need an alternative to the burpees due to this mishap. It looks like a good one though.
20:41 RX
22:39
Kettlebell: RX, burpee pull-ups not so much! With frozen’s
help, I created my own scale… Alternating Burpee pull-ups to a bar about 2 1/2 inches above my hands, and regular burpees. Kept me moving, but allowed me to not aggravate my shoulder. Nice to be back after being home sick for a week!
Deb, watching you finish the wod after tearing your hand was impressive!
A great job getting through that workout!! You still got ALL of the burpees 🙂
20:16 with 53# kettlebell