Warm-Up:
Coach’s choice
WOD prep:
Prior to the 12 minutes, you will have 10 minutes of warm-up time.
CFS IN House Comp WOD 1
12 min to establish a 1 RM Power Clean or Squat Clean for each athlete. The combined lifts will be your score. 1 bar per team.
WOD:
CFS IN House Comp WOD 3
Teams of 2.
“30 Angles”
AMRAP 10
RX Division:
30/20 Cal Bike
30 Ab-mat sit-ups
30 Thrusters (95,65)
30 Burpees over the barbell
*Divide reps however you like.
*One athlete works while the other rests.
Scaled Division:
30/20 Cal Bike
30 Ab-mat sit-ups
30 Thrusters (55,35)
30 Burpees over the barbell
*Divide reps however you like.
*One athlete works while the other rests.
Post WOD:
Agile 8
CFS Brief:
Save the date, CFS Holiday Party Saturday, December 14th @ The Skybox 109 in Natick.
CFS 21 Day Complaint Free Challenge.
The challenge will be starting on November 1st.
Details and sign-up information coming soon!
Today’s lucky partner was Bala! Thanks for being such a good partner!!
WOD 1: Max Clean – 100#
30 Angles (WOD 3): 1+80 20 Cals on the Bike | 65# Thrusters
Good to take the WOD for a test-run and see how it would feel, though it was a short one, it was definitely challenging! Looking forward to the Complaint Free Challenge – should be an eye-opening experience 🙂
Scott and Teddy Ball Game
400# and 2+32 rx.
I think we can eek out 20 more pounds and a few reps on game day!
400# combined, right? Otherwise you guys are beasts!! Nice job!
WOD 1: Max Clean with Zogg: 100# for CZ, 90# for me (tied my PR)
WOD 3 (30 Angles): 1+98 @ 35#
Zogg and I are good partners – we communicate well and had a good rhythm (at least I think so!). We split everything down the middle except the burpees at 10/10/5/5. I like this WOD, should be a good one for the throwdown!
Big thanks to Kathi for the tips on the Clean – it made all the difference for me today!