8:30am CrossFit/BootCamp crew
Get your New Habit for November up the the board!
Warm-up
Coach’s choice
WOD prep
OT3M x 5 Build up to a heavy 3 dead lift
perform 5 -10 strict unbroken pull-ups or ring rows between sets. If you perform less than 5 pull-ups finish the balance with ring rows. If using bands choose a band that will get you a minimum of 5 strict pull-ups.
WOD
AMRAP 15
30 double unders
15 Dead Lifts (185,125)
30 Double Unders
30 abmat sit-ups
Option 2:
60 single unders
15 Dead Lifts (155,105)
60 single unders
30 abmat sit-ups
Option 3:
60 single unders
15 Dead Lifts (135,95)
60 single unders
30 abmat sit-ups
Post WOD
CFS Brief
Save the dates:
Friday, November 3rd – Free Class Friday!
In-House Throwdown Saturday, November 18th. Register on events page!
CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
We are putting a team together for the Fight For Air Climb in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!
WOD Prep to 175# with 5 Strict Pull Ups each round
The Walking Dead…Lifts: 4+65 | 125# | 60 Speed Steps | 30 Sit Ups
Prep time was great to get a feel for your WOD weight. Use smart sets on the DL, catch your breath on the rope, and push through sit ups. My ‘New Habit for November’ is to be good to myself (not be so hard on myself all the time). Bring it.
Wow! Way to go on the 5 strict each round! Be good to yourself!!!
5+43Rx
I do love pull ups…
Deadlifts to 315#
4+70 rx
365
5 + 76 rx
3+92 at 115#
dubs did not want to happen today