by CFS | Jun 26, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Milk & Honey For Time: 50 – 40 – 30 – 20 – 10 Burpees over plate Ab-mat sit-ups *30-m plate push after each set of ab-mats (45,35) Post WOD: Psoas lax ball smash. CFS Brief: Click here to...
by CFS | Jun 25, 2019 | News
Warm-Up: Coach’s choice WOD prep: Front Squat Complex Build to a Heavy: 1-second pause at the bottom front squat + 1 front squat WOD: “Jackie Chan” 5 Rounds for time 200-m row 10 Thrusters (95,65) 6 Strict Pull-ups *Choose a load that allows you to...
by CFS | Jun 24, 2019 | News
Warm-Up: Coach’s choice WOD prep: Banded deadlifts. 12 minutes to build a heavy triple. WOD: Upsidedown Cake For time 800-m run Then 8-7-6 Deadlifts (225,150) Handstand pushups 400-m run then 6-5-4 Deadlifts (225,150) Handstand push-ups 200-m run then 4-3-2...
by CFS | Jun 23, 2019 | News
Warm-Up: Coach’s choice WOD prep: Power Snatch. 10 minutes to build to a heavy double. WOD: Swan Song On the 4:00 x 5 Rounds: 20/14 Calorie Bike 50 Double unders 5 Power Snatches (135,95) *Rest with the remaining time in the 4 minutes. *Coaches notes: Stagger...
by CFS | Jun 22, 2019 | News
Warm-Up: Coach’s choice WOD prep: Strength: (25 minutes max time) Barbell bench press 3-3-3-2-2-2-1-1-1 *Climb to a heavy single. The only set you should fail is your last single. Then practice and warm up the burpee pull-up If you don’t have burpee...
by CFS | Jun 21, 2019 | News
Warm-Up: Agile 8 WOD prep: Prep the clean and thruster to WOD weight. WOD: Vikings For time: Run 1 mile 21 Power cleans (135,95) 15 thrusters (Same) Run 800-m 15 cleans (Same) 12 thrusters (Same) Run 400m 9 cleans (Same) 9 thrusters (Same) Option 2: (95,65) Option 3:...
by CFS | Jun 21, 2019 | Events, News
Click here to register for The Whole Life Challenge! (After registration make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.) – Early Registration $39 June 4 through June 26 – Regular Registration $49 Jun 27 through July 7...
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