Warm-Up
Coach’s choice
WOD prep
Prep the movements.
WOD
Pivot Point
For Max Reps in 29 minutes
0:00-5:00
*Max Calorie row
Rest 5 minutes
10:00-14:00
*Max set of push-ups
Rest 4 minutes
18:00-21:00
*Max Power Cleans (155,105)
Rest 3 minutes
24:00-26:00
*Max Wall Ball Shots (20,14)
Rest 2 minutes
28:00-29:00
*Max Unbroken Pull-Ups (single attempt)
With a running clock complete the first AMRAP. After each AMRAP, rest the same amount of time worked, then head straight into the next AMRAP. (Work 5 minutes, rest 5 minutes, work 4 minutes rest 4 minutes, etc.)
*Scale loads and movements as needed.
*Your score is your total reps from all 5 movements.
Endurance & Stamina:
Death by KB swings and push-ups
Minute one -1 swing/ 1 push-up
Minute Two -2 swings/ 2 push-up
Minute Three -3 swing/ 3 push-up
*Continue climbing by 1 rep until failure.
CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 24
*In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Sky Box in Natick.
Pivot Point: 190 (53 cals | 54 dumbell push press from floor | 31@45# power clean | 42 8#, 9′ target WB | 3 strict pull-ups)
This wasn’t great for my shoulder but the push-up modification and the right weights made it work. I probably could have done more kipping pull-ups if my shoulder was in better shape but I’ll take 3 stricts after all of that.
273 rx
109 cal
64 pushups
20 cleans
46 wall balls
24 pullups
* 263. Math is hard today. Wrote 273 on the board, it’s definitely one or the other 🤪
Pivot Point: 174 Total | 58 Calories | 62 Push Ups | 21 Cleans (75#) | 16 Wall Balls (14# to 9′) | 17 Pull Ups (Kipping)
Clearly the body weight movements agree with me more than the others 🙂 The 2 minutes of wall balls was an opportunity to focus on technique and moving the ball to the target. Not thrilled with the total I got, but felt good about hitting them. Pull ups felt good and broke the push ups regularly so that I could continue for the 4 minutes. I love rowing next to Matt and Ryan…
5:30 math is always hard! Nice job regardless!
I am rethinking what WB target I hit today. Gray stripe….not sure that is 9′. I saw someone else write that on the whiteboard and just went with the flow. That’s what happens at 5:30am.
Pivot Point: 250 RX
95 Cals /66 PU’s /21 Cleans /44 WB’s /24 PU’s