Warm-Up:
Coach’s choice
WOD prep:
Dead Lift. 20 minutes to build to a heavy double
8,6,4,2,2
WOD:
Shemp
AMRAP 12
30 Double Unders
20 Ab-mat sit
10 Kettlebell Swings Opt. 1 (53,35) Opt. 2 (35,26) 3. (26,18)
*Every Minute on the Minute: 3 Burpees
*The work out starts with the burpees.
Double under options:
1. 30-speed steps
2. 55 singles
Post WOD:
Foam roll lats. 2 minutes per side.
CFS Brief:
Save the date, CFS Holiday Party Saturday, December 14th @ Skybokx 109 in Natick.
CFS 21 Day Complaint Free Challenge.
See the detailed post. The challenge starts whenever you get your bracelet. Join today!
Adjusted Schedule, 11/27, 11/28 & 11/29
Wednesday 11/27:
No 7:30 pm class
Thursday Thanksgiving Day, 11/28 we will offer the following schedule:
7:00 am – Adult CrossFit
8:30 am – Adult CrossFit
Please sign in upon arrival.
**There will be no kids class on 11/28
Friday, 11/29 we will offer the following schedule:
9:00 am – 12:30 pm Wodsgiving Open Box
**There will be no teens class on 11/29
This open box will be structured with 3 WODs. Athletes can come to do as many WODs as they want! WODs will start at approximately 9:30 am, 10:30 am and 11:30 am. Start times may shift slightly due to the number of athletes and possible multiple heats. Athletes will warm up on their own. Please arrive early and warm-up properly.
Please sign in upon arrival.
We will have a regular schedule on Saturday & Sunday.
Shemp. #365DL. 5 reps shy of 5 rounds. Single unders, #53 KB. Got hung up on one round of singles. Happy thanksgiving!
350# DL
7 rounds RX
155# DL
Shemp. 3+50, Single Unders, 30#
Still working my way up to find my max DL. A few weeks ago, I did 135#, so I aimed for that my first round of 2, then did 2@145#, and 2@155#. I still think I can go heavier. The last time I did KBS, I thought 26# was too light, so I tried 30# today and did all of the sets unbroken modulo the burpees. I still need to work on making it though that many single unders without tripping on the rope, but I got a decent rhythm going this morning.
Fun time at breakfast. Happy Thanksgiving!
Deadlifts with Melissa: 205# PR (previous was 1 rep at 200#)
Shemp: 6+36 | Speed Steps
Fun lifting with Melissa this morning 🙂 My original target was 2 reps at 190#, so it was nice to hit the two at 205#.
I am going to have to visit Santa this Holiday Season and beg the man to bring me some double-unders for Christmas…I invaded Wednesday Breakfast Club this morning which was a lot of fun! Thanks for saving me a seat Rob.
Congrats on the PR! Nice to see you at breakfast.
Shemp:
350# DL
5+1 rounds 50# 10 cal bike chasing Joe.
Record 11 person turnout at Breakfast Wednesday! Sorry about the seat Deb – oops.
Shemp: DL to #305
5+13 RX