by CFS | Aug 27, 2017 | News
Warm-up Coach’s choice WOD prep Kipping pull-ups and Pose runninng. WOD Double Star 3 rounds for time of: 30 pull-ups 400-meter run *Scaling this WOD Athletes who cannot yet do pull-ups should perform ring rows or banded pull-ups. If you can complete 10...
by CFS | Aug 26, 2017 | News
Beth Warm-up Coach’s choice WOD prep Hang Power Snatch Build to a perfect single WOD Nobble 25-20-15 Hang Power Snatch (95, 65) Box Jumps (24, 20) *When choosing a load for this wod consider a load where you can complete the snatch rep scheme in 3 sets or less....
by CFS | Aug 25, 2017 | News
Warm-up Coach’s choice WOD prep Handstand Walking progressions WOD In the leather AMRAP 20 20 M Handstand Walk 15 Front Squats (115, 75) 10 Cal Bike At 20 Minute Mark Run 1 Mile *There will be 2 scores for this wod. Total rounds plus reps and your time for...
by CFS | Aug 24, 2017 | News
Warm-up Coach’s choice WOD prep Turkish get-up. work to a heavy 2 each arm WOD Kettle bell Chief 5 rounds 3 minute AMRAP 1 minute rest between rounds 4 Kettle bell swings(70,53) 6 Push-ups(games standard (3) 35lb plates and 1 ab-mat) 8 Reverse KB goblet Lunges...
by CFS | Aug 24, 2017 | Events
We are proud to announce that this year, for the first time, CrossFit Synergistics will be taking part in the annual Kettlebells 4 Kids fundraising WOD to help raise money as well as awareness for a great cause. We will be hosting the WOD at CFS on Saturday, September...
by CFS | Aug 23, 2017 | News
Warm-up Coach’s choice WOD prep Power Clean, Split Jerk and clean pulls WOD On The Minute Minute 0-3 3 Power Cleans and 1 split jerk Minute 3-6 2 Power Cleans and 1 split jerk Minute 6-9 1 Power Clean and 1 split jerk Minute 9-12 3 Clean Pulls Minute 12-15 2...
by CFS | Aug 22, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Hang Power Snatch WOD 21-15-9 Hang Power Snatch Front Squats Row 250 M after each round Post WOD Mobilize!
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