by CFS | Mar 18, 2019 | News
Greg Warm-Up: Perform each movement for 10 reps:Jumping Jacks, Push-ups, Flap Jacks, Groiners, Air Squats, Frog Jumps, Sit-ups, Burpees WOD prep: Prep the Dumbbell snatch to WOD weight Skill: Rope climb and rowing drills. WOD: Mr Peebles For time: 500m row 30 Dumbbell...
by CFS | Mar 18, 2019 | Kids & Teens WOD, News
Come join the the CrossFit Synergistics Spartan Team! Boston Sprint – Saturday, May 11th 2019 Charlton, MA 2:00 pm start time. Kids 14 to 17 may participate with an adult. Below is a link for a Spartan 60% off Groupon as well as the link to sign up for the...
by CFS | Mar 18, 2019 | Kids & Teens WOD
Warm-Up Perform each movement for 10 reps: Jumping Jacks, Push-ups Flap Jacks Mt. climbers Air Squats Frog Jumps Sit-ups Burpees WOD prep Super set A) Trap bar dead lifts. 5,5,5 *Rest 90 seconds between sets. B) Front rack dumbbell walking lunges 3 x 10 per leg WOD...
by CFS | Mar 17, 2019 | News
“Please, just one more bar muscle up Dad” Warm-Up: 3 rounds 100 m turf run 10 Med ball squats 1 Wall walks 10 in place alternating jumping lunges. WOD prep: Strength: With a 12 minute clock Barbell strict press from the floor. Focus on the controlled...
by CFS | Mar 16, 2019 | News
AN IRISHMAN’S PHILOSOPHY There are only two things to worry about either you are well or you are sick. If you are well, then there is nothing to worry about. But if you are sick, then there are two things to worry about, either you will get well or you will die....
by CFS | Mar 15, 2019 | Kids & Teens WOD
Warm-Up Medicine Ball Warm Up WOD prep Pull Ups Kipping Swings WOD AMRAP 15 Partner 1: Run 400 m Partner 2 AMRAP *Switch after the 400 m run 5 Pull Ups 10 Push Ups 15 Squats Post WOD: Mobility or game coaches...
by CFS | Mar 15, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the Kettlebell swing WOD: Punisher Teams of 2 Option 1 Opens 5 rounds for time. 800 m run 30 Hand release push-ups 30 Kettlebell swings (70,53) Option 2...
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