Warm-Up:
Coach’s choice
WOD prep:
Rope climb practice
WOD:
Cycle City-Teams of 4 or 5 (40-minute cap)
500 Calorie bike
40 100m sandbag runs on the turf (50,35)
30 Rope climbs
3 Athletes work at a time. 1 Athlete starts on the bike. 1 athlete starts on the run. 1 athlete starts on the rope climb. Athletes will take turns rotating in and out of the movements. Divide the Bike calories, runs and climbs on the rope as you like.
*1 bike per team, 1 rope per team and 1 bag per team.
Options for rope climbs:
1. Cargo net climb
2. 3 rope pulls = 1 rope climb
Post WOD:
Agile 8
CFS Brief:
New CFS apparel is now available through a temporary on-line store that we have set up. This store will be available until Thursday, December 19th at midnight.
Click here to log into the online store for apparel.
6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts Saturday, January 18th)
– Early Registration $39 on or before January 6th
– Regular Registration $49 January 7th to January 12th
– Last Minute Registration $59 January 13th to January 29th
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.)
I apologize to my team mates for having NO IDEA what, where, and when I was supposed to be and for not knowing what board to mark once I did something! Otherwise fun wod 🤗!
Team Toy Story 2: 24:51
(Kion, Andrew, John, Michelle, Ilana)
Cycle City with Matt, Ryan, Becka, and Jackie “Team Misfit Toys”: 23:58
We had a lot of fun with this workout and went in with a solid plan of how we would manage the rotation and rest. Unlike some other teams, we had ONE whiteboard and no one yelled at anyone 🙂 Our ‘bonus fitness’ was two surprise tabatas (chosen by blind draw). We did tabata burpees (54 total) and tabata hollow hold. Thanks Frozen!!
Cycle City with E, Dana and Hanna
24:47 rx