WOD Friday 4/26/19

by | Apr 25, 2019 | News | 14 comments

Warm-Up:
Coach’s choice

WOD prep:
Bench press 6 sets on the 2 minutes. 6 sets to build to a heavy 5 reps.

WOD:
Apple Dumplings
Option 1
3 rounds for time
60 Double Unders
400-m run
20 Alterntaing Dumbell snatches(50,35)
10 Wallballs (30,20)

Option 2:
3 rounds for time
60 Double unders
400-m run
20 Alterntaing Dumbell snatches(40,25)
10 Wallballs (20,14)(10′,9′)

Option 3:
3 rounds for time
120 single unders
400-m run
20 Alterntaing Dumbell snatches(35,20)
10 Wallballs (14,10)(9′)

Post WOD:
Agile 8

CFS Brief:
Come join the the CrossFit Synergistics Spartan Team!Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00pm 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 Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)
Register under the CrossFit Synergistics team for the 2:00 pm start time.  


*28 Day 150 Nutrition Challenge is back. Monday April 29 to Sunday May 26th.

 

 

14 Comments

  1. Rob M
    Rob M on April 25, 2019 at 8:54 pm

    Saturday Breakfast?

    Is there any interest in a regular Saturday breakfast to complement the Wednesday one that many of you would like to attend but cannot make? Maybe after the 7:30 am WOD? Please post if you are interested and how frequently you would like to do it. I don’t promise to be a Saturday regular but I’m more than happy to kick it off.

  2. Matt C
    Matt C on April 26, 2019 at 9:46 am

    I won’t be able to do every week, but I’d definitely be interested for the weekends that I’m in town!

  3. Tracey
    Tracey on April 26, 2019 at 9:51 am

    I like the idea, Rob! It might help me become a more regular Saturday WOD’er!

  4. Tracey
    Tracey on April 26, 2019 at 9:55 am

    Bench press heavy 5: 85#
    Apple Dumplings: 17:27 | singles, 15# DB, 10# WB

    3 rounds didn’t seem like it was going to be that bad but my body was super tight today so everything seemed slow and painful.

  5. Deb.
    Deb. on April 26, 2019 at 10:13 am

    I would definitely be up for a monthly Saturday breakfast! I know some people disappear for the summer (Rob) so maybe we need to make a trip down to the Cape!! 🙂

  6. Hanna
    Hanna on April 26, 2019 at 10:47 am

    Rob I’m in! I can do tomorrow! And I will convince Ken to come! As long as coffee is involved:)

  7. Meg
    Meg on April 26, 2019 at 12:29 pm

    I’m down for Saturday breakfast! And coffee!

  8. John
    John on April 26, 2019 at 12:42 pm

    Apple Dumplings
    13:55 #35 dumbbell
    #20 Dumbbell.

  9. Rob M
    Rob M on April 26, 2019 at 2:52 pm

    Seems like there’s good interest! Who else can make breakfast tomorrow 8:30am at the box?

  10. Rob M
    Rob M on April 26, 2019 at 2:53 pm

    (who other than Hanna)

  11. Rob M
    Rob M on April 26, 2019 at 2:55 pm

    Apple Dumplings: 15:43 120 singles, 24 wall Ball, 50# dumbbell.

  12. Kathi
    Kathi on April 26, 2019 at 4:50 pm

    Bench press heavy 5: 105#
    Apple dumplings: 18:46 25#db 14#wb. Those damn wall balls slow me down every time!

  13. Justin
    Justin on April 26, 2019 at 4:57 pm

    Bench 155#

    WOD: 13:14 40# DB 20# WB. Prob should have done 50# DB on this one

  14. Rob M
    Rob M on April 26, 2019 at 6:03 pm

    Not sure we have quorum for tomorrow so let’s shoot for another Saturday. Have a great weekend! Rob.