Who needs Elf’s on a shelf when we have athletes on the reverse hyper!
Where will we find them tomorrow?
Warm-Up
Coache’s choice
WOD prep
Thruster build to a heavy double
OT2M for 5 sets
Practice muscle-up transitions.
WOD
“TMR”
For Time:
10-9-8-7-6-5-4-3-2-1:
Thrusters (95,65)
Perform 5,4,3,2,1 ring muscle ups on the even numbers (10,8,8,6,4,2)
Run 100m on the odd numbers (9,7,5,3,1)
Option 2:
For Time:
10-9-8-7-6-5-4-3-2-1:
Thrusters (75,50)
Perform 5,4,3,2,1 Strict Muscle up transitions.
Run 100m on the odd numbers
Option 3:
For Time:
110-9-8-7-6-5-4-3-2-1:
Thrusters (95,65)
Perform 5,4,3,2,1 Burpee pull-ups
Run 100m on the odd numbers
Indurance & Stamina:
5000m with rate changes every 1000m: 22-24-26-28-24
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, and 1000 meters @ 24 spm.
Post WOD
Foam roll lats.
CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
*New Years Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year.
TMR: 11:51 | 55# | Muscle Up Transitions
My two goals today were to go unbroken on all sets of Thrusters and focus on the Muscle Up transition. I felt good about both. I’m pretty sure I will accomplish a Muscle Up before I get double unders 😬 Thanks for the help on the Muscle Up Transitions Frozen!
9:23 – 95# – Ring pull-ups/Ring dips. Should be working the muscle ups regularly to get out of my own head ;). Might actually be starting to like thrusters. Fun workout
Good job Deb. I doubt I’ll be able to go unbroken on the thrusters, even if I do them with just a dowel. And I’ll never start to like them like Ryan does. But I do have to agree with John that there is no need for an Elf on a Shelf when you fit chicks are in the box.
12:21 #75. Low Mojo Meter Today
Did 3/4/3/2/1 Bar MU’s on the even.
TMR:12:35 (75#, matador burpees)