Tracey
Warm-Up
Coach’s choice
WOD prep
Skill: Push press
WOD
Romper Room
5 Rounds:
1:00 Row for Calories
1:00 Push-press (95,65)
1:00 10m Shuttle Runs
1:00 Rest
Option 2:
5 Rounds:
1:00 Row for Calories
1:00 Push-press (75,50)
1:00 10m Shuttle Runs
1:00 Rest
Option 3:
5 Rounds:
1:00 Row for Calories
1:00 Push-press (50,35)
1:00 10m Shuttle Runs
1:00 Rest
Post WOD
Barbell calf smash 2 min per side
Endurance & Stamina WOD
6 x 4 min / 1 min easy
Row six 4 minute pieces. Row for one minute at light pressure between each piece.
CFS Brief:
Free class Friday, February 2nd. PLlse forward the link below to anyone you know that would like to try a a class that day.
Link to register for Free Class Friday
*New rowing endurance and stamina wods. Will be posted daily. If your looking for a break from the barbell. Try it out. Note you still must sign in if just coming in for endurance and stamina wod. If you choose to do it the same day as you do the class WOD then your class wod sign in is fine you dont have to sign in twice. * This is not a coached WOD! Have fun with it.
CFS is excited and proud to participate in the Fight For Air Climb at One Boston Place this Saturday, February 3rd.
This challenge is 41 floors (789 steps)!
Join our team and let’s do this together. Pre-registration is open until January 30th and is $35. You may also register on the day of the event for $50.
Link to Fight For Air Climb registration page
Donate to our CrossFit Synergistics team page or start a personal donation page of your own.
Romper Room: 183 Total Reps Rx
Row: Held 12 Calories Across
Press: Held 12 Reps Across
Sprint: Completed 13 in rounds 1-3 and 12 in rounds 4-5
One of the great mysteries of Crossfit…why does a minute’s rest seem to go by much faster than a minute of push presses?! Topped off the workout with birthday burpees for Becka!!
At least Becka is young…so not too many burpees!!! Happy Birthday Becka! It’s when most of the rest of us in the 5:30 have birthdays that things could get spicy!!!
Didn’t make it to the box today, but did two “living room” workouts from the Whole Life Challenge.
1. Tabata push-ups and squats: 20 seconds on/ 10 seconds off, alternating movements for a total of 16 rounds (8 each)
2. 3 rounds of: 1 minute cobra hold followed immediately by a 2 minute plank. Then 1 minute of rest. Can’t believe how much one can sweat from just holding still! I agree with Deb that those resting minutes are much shorter than the working ones!
Romper Room
Row 22,20,18,18,19
Push 21,20,20,20,21
Runs 12,10,10,10,12
255 rx
Romper Room:
Row: 21/20/20/20/20
Push: 15/15/15/15/15
Shuttle: 13/12/11/11/11
234 RX
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