Warm-up
Coach’s choice
WOD Prep:
Deadlift
5 sets of 3 climbing
WOD:
More Pie Please
Teams of 2
AMRAP 18:
7 Deadlifts (225,155)
10/7 Cal row
7/5 Calorie Bike
Partners complete full round, then switch.
Option 2
Teams of 2
AMRAP 18:
7 Deadlifts (155,105)
10/7 Cal row
7/5 Calorie Bike
Option 3
Teams of 2
AMRAP 18:
7 Deadlifts (135,95)
10/7 Cal row
7/5 Calorie Bike
Post Wod:
Banded Hamstring stretch. 2 minutes per side.
CFS Brief:
Save the dates:
Thanksgiving Day, 11/23 we will offer the following schedule:
“Murph”
8:00am – BootCamp (this will be combined with the CrossFit Adult class)
8:00am – Adult CrossFit (childcare will be avaialble for this class)
9:30am – Adult CrossFit
Friday, 11/24 we will offer the following schedule:
7:30am BootCamp
9:00am – 1:00pm Wodsgiving Open Box
This open box will be structured with 4 WODs. Athletes can come for the whole time and do as many WODs as they want! Below are approximate start times. This could change due to 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.
WOD One 9:15am
WOD Two 10:00am
WOD Three 11:00am
WOD Four 12:00pm
CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
Fight For Air Climb CFS team fundraiser in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!
WOD prep: 5×3 DL (135,185,225,275,305)
WOD with MJ: 13+20…185# DL for me, 44# kB for MJ…felt great until the second to last round of deadlifts and went to quick, tweaking my back. Should have gone heavier and slower.
Oh….and we did 10 cal on bike…not 7 like on the website!
More Pie Please: Team Katrin and Sara 11+4 135#DL and 7 Calories on the Bike…not 5. 135# felt good to keep the tempo on the dead lifts.
Heavy 3 dead lifts: ran out of time at 175#, but I am sure those looked nearly perfect 🙂
I hope everyone has a wonderful Thanksgiving!!
13 +15rx with Joe A.