Jackie & Isabel
Warm-Up
Coach’s choice
WOD prep
Prep the dead lifts.
WOD
“Christine” Last done on 4/27/18
3 Rounds
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)
Option 2:
3 Rounds
500 Meter Row
12 Deadlifts (3/4 bodyweight)
21 Box Jumps (20″)
3 Rounds
500 Meter Row
12 Deadlifts (1/2 Bodyweight)
21 Box Jumps (12″)
Post WOD:
Banded hamstring stretch
Endurance & Stamina
5k row for time. Every 500m perform 10 hand stand push-ups or 10 burpees over the rower. 10 sets total.
CFS Brief:
Thanksgiving Day, 11/22 we will offer the following schedule:
7:00am – Adult CrossFit
8:30am – Adult CrossFit
Please sign in upon arrival.
**There will be no kids class on 11/22
Friday, 11/23 we will offer the following schedule:
8:00am – 12:30pm Wodsgiving Open Box
1:00pm – Kids & Teens Class Ages 12+
This open box will be structured with 4 WODs. Athletes can come whenever they like and do as many WODs as they want! WODs will start at approximately 8:30am, 9:30am, 10:30am and 11:30am. 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. WODs will be posted by 11/22.
Please sign in upon arrival.
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
Christine: 14:43 Rx PR (Previous 15:59 Rx – prior to 4/28/18) Huge 5:30 class this morning! Christine is a tricky triplet where your hamstrings definitely make their presence known 🙂 Congrats to Becka and to MJ who also got a PR this morning! Oh, and I had nothing to do with the broken bike. Wishing everyone a very Happy Thanksgiving!!
Deb — blame the broken bike in Mike O’Neill, Colin and Aron from 7:30 last night. It was a convenient way for them to erase their scores halfway though the WOD. Hahaha. Thanks for the preview of Christine.
It was like a dream come true for me to walk in and see a bike with one arm attached and one on the floor…just 9 more to go 🙂
15:05. Scaled to step ups. Ankle still recovering. #245DL.
10:02 Rx…
Previous 9:26 Rx. I don’t rebound like a used to 😉
Christine: 15:34, 65# (90# first round), 10” plate jumps
Forgot to subtract the 2.5 minute stagger from my board time. I was sort of in a fog – pulled a muscle in my back on the first round of DLs so I dropped way down for round 2 just to get through it. I’d say I just about made it. Heading for a deep tissue treatment in an hour.
You got me thinking Deb. How long do you think it would take me to get all of the stuffing out of all of the 20 pound wall balls? And is there a place to do it that won’t be caught by the security camera?
1140 with KB snatches @ 53
You may be on to a theme for tomorrow’s Thanksgiving WOD: “Unstuffing the Wall Balls for Time”…
Christine: 13:38 (185#, step-ups)