Warm-up
Coach’s choice
WOD Prep
Strength:
Banded KB Back squat 3-3-3-3-3
WOD:
Tripping over
AMRAP 8
8 TTB
16 air squats
32 double unders
Option 2:
8 Knees to 90 or toes to rig.
16 air squats
32 double unders
Post WOD
Lax ball glutes. 2 minutes per side.
CFS Brief:
Save the dates:
In House Throw down Saturday, November 18th. Teams have been picked!
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!
KB Back Squat: 125# (45# Bar, 2×35# KBS, 2×5# Plates) Fun times with Ilana and Becka who both hit 145#.
Tripping Over: 6+3 TTB | 2 x Speed Steps
Went toe-to-toe (to bar) with Frozen for 8 TTB for time…how did that go?! Happy 20th to Ilana and John, no better way to celebrate than to start the day with a workout!!
Thanks Deb! Couples that WOD together stay together! I think you beat Frozen in the TTB time trial!
Wacky squats…45# bar + 2 x 53# KBs, + 25# on each side = 201# I think.
WOD: 4+52 Rx…TTB went downhill quickly!
Happy 20th Anniversary to Ilana and John
Suspended KB Banded back squat
70lb bells 155 on the bar 295 total for 3 reps.
Tripping Over
7 + 8 rx
I think Deb did beat me. She’s now an official TTB ninja!
I have a shorter distance to travel to get to the bar. I think we came down synchronized 🙂
Back swat 133#
5+7Rx