WOD Wednesday 10/31/18

by | Oct 30, 2018 | News | 8 comments

Happy Halloween!

Warm-Up
Hot potato

WOD prep
Prep the movements

WOD
AMRAP 20
“Tail Gate”
400 Meter Run
21 KBs (53,35)
15 Wall Balls(20,14)
9 Toes to Bar

Option 2:
400 Meter Run
21 KBs (44,30)
15 Wall Balls(20,14)(9’ft target ladies)
9 Toes to Bar

Option 3:
400 Meter Run
21 Russian KBs (35,26)
15 Wall Balls (14,10)((9’ft)
9 Knees to 90
*Option for knees to 90 toes to rig.
*Scale loads as needed.

Endurance & Stamina
5 mile bike every 3 minutes perform 15 unbroken wall balls.

CFS Brief:
Our In House Throwdown is this Saturday November 3rd. We will be running 1 adult class @ 6:30 am. *All adult and Kids/Teens for the rest of the morning will be cancelled.
Thank you.

*In-house Throwdown Saturday, 11/3/18
Check in starts at 7:30am.  Athlete’s meeting at 8:00am.  First heat goes off at 8:30am.
Teams of 2 have been chosen!

*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybox 109 in Natick.

 

8 Comments

  1. Deb.
    Deb. on October 31, 2018 at 8:06 am

    Tail Gate: 3+200M 14#WB|8’Target “I love wall balls…I love wall balls” Who am I kidding?! I do love toes to bar 🙂 A fun little triplet with an exhilarating run in 30 degree temperatures this morning! The 5:30 crew got after it and embraced the elements! Thanks John!!

  2. JD
    JD on October 31, 2018 at 9:16 am

    4 rounds + 1/2 mile bike + 21 Russian KBS

    Bike 1/2 mile
    21 Russian KBS (35#)
    10 air squats + 5 wall balls (8#)
    9 Toast (toes to post)

  3. Ken A.
    Ken A. on October 31, 2018 at 9:33 am

    Way to go Deb. Was there any good Halloween fashion at 5:30 a.m.?

    Rumor has it that Crazy Mike is coming to 7:30 as Captain America and Colin will be dressed like one of the Village People.

  4. JL
    JL on October 31, 2018 at 1:09 pm

    Home WOD. Tail gate. 500M row. K290. 9 short of 3 rds. Then as I reread the WOD it is 20m. I mistakenly set my watch to 15. Which is second mistake today as I turned my alarm off last night missing 530 class.

  5. Deb.
    Deb. on October 31, 2018 at 1:46 pm

    We did not have any costumes this morning. Honestly, I think I am lucky to just get myself fully dressed before leaving in the morning, so asking for a costume would have really been a challenge. Though, if you looked carefully, I was acting like I was 6″ taller today.

  6. Deb.
    Deb. on October 31, 2018 at 1:53 pm

    I really wanted you to arrive this morning dressed as Jane Fonda.

  7. Roland
    Roland on October 31, 2018 at 4:50 pm

    Noon with the Bacon Costume
    Spooky Tail Gate: 4+60 RX

  8. Ken A.
    Ken A. on October 31, 2018 at 5:25 pm

    Good work Roland. Too bad no one was there to egg you on.