CFS – Still Working off that Food Coma

Nov 25th, 2017

Category: CrossFit

CFS – Still Working off that Food Coma

Run,Run,Run

Today! – Saturday 11/26 – One box only. All Levels classes 8AM, 9AM, 10AM, 11AM & 2PM. Mobility at 12pm, Intro at 12pm.  There will be no babysitting today.  There will be no formal Oly class but feel free to come in and get the work in.
Sunday – Normal Schedule

Warm-up
3 Rounds for quality
200m Run
15 I’s with a 1 second pause
Round 2 – Y’s
Round 3 – T’s

Mobility
Shoulder Girdle
Overhead Position

WOD
5 Rounds
400m Run
10 Power Cleans (135,95)
10 Handstand Push-ups

Level 2 – (115/75), 5 handstand push-ups
Level 1 – (95/45), 10 chest to deck push-ups
ADV- Strict, 155,105

Extra Work
3 Rounds
16 Alternating Dumbbell Squat Snatches (70,50)
16/13 Calorie Assault Bike
3-2-1 Peg Board Ascents*

*Scale to 1 Peg Board ascent each round or scale to 5 chin-ups

DISCUSSION 4 Comments

  1. Ryan Gould 11/26/2017 at 12:18 am

    WOD: 22:56 at 135/7 HSPUs with one abmat

  2. Sean Flannery 11/25/2017 at 9:14 pm

    WOD: 18:14 Adv
    Extra: 15:15 w/60# and chin-ups

  3. Jason Barrow 11/25/2017 at 5:31 pm

    WOD: 17:28 Rx
    First 4 rounds went great Wheels came off on the 5th round and might have rolled all the way into Southie Orange. 5-2-2-1 on the final set of HSPU’s.

  4. Brian Campbell 11/25/2017 at 1:29 pm

    Wod: 15:54 Adv
    Extra: 12:30 Rx