by CFS | Nov 7, 2018 | News
All in a day’s work! Warm-Up Coach’s choice WOD prep Push jerk build to a heavy 3 from the floor. WOD “Kill Cliff GG QUALIFIER 15.3” AMRAP 17 50 Calorie row 50 Wall Ball Shots (20,14) 50 Shoulder to Overhead (115,80) 50 Box Jumps (24,20) Option 2:...
by CFS | Nov 7, 2018 | Kids & Teens WOD
Warm-Up 10 Jumping Squats 10m Lunge Walk 10 Abmat Sit Ups 10 m Toy Soldiers 10 Jump Rope 10 m Duck Walk 10 Kettle Bell Swings 10 m Broad Jump 10 Supermans WOD prep Sumo Dead lift 2,2,2,2,2 WOD In 2 Heats 21-15-9 Russian KB swings Burpees Post WOD: Game coaches choice...
by CFS | Nov 6, 2018 | News
Becca Warm-Up Coach’s choice WOD prep 10m max load farmers carry. WOD Tainted Love 21-15-9 Burpees Calorie Bike Endurance & Stamina “Tosh Row Sprints” 3 Rounds for time of: 200 meter row, rest equal to row time. 400 meter row, rest equal to row time....
by CFS | Nov 5, 2018 | News
Bonnie will be at CrossFit Synergistics this Saturday, November 10th from 7:30am to 10:00am performing ART therapy (see description below). If you are interested in a free 20 minute treatment please email me at john@cfsyn.com and specify the time you would like...
by CFS | Nov 5, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD GO Time 1000 meter Row 50 Thrusters (45,35) 30 Pull-ups 100 double unders 100 AB-mat sit-ups 30 Pull-ups 50 Thrusters (45,35) 1000 m row Option 2: 1000 meter Row 50 Thrusters (45,35) 30 Pull-ups 200 single...
by CFS | Nov 5, 2018 | Kids & Teens WOD
Warm-Up 2 Rounds Jog 200m 7 Squats Lunge and Twist 10m 7 Sit Ups Broad Jump m WOD prep 1 clean 3 front squats. 5 sets increase with each set if capable. WOD 3 Rounds of as many reps as possible in 1 minute of 1 minute box Jump Overs 1 minute KB Goblet squat 1 minute...
by CFS | Nov 4, 2018 | News
Tin Man & Teddy Ball game! Warm-Up Coach’s choice WOD prep Front Squat Build to a heavy 5 reps WOD Bottom Dollar 21-15-9 Power Cleans (135,95) Handstand Push-ups Kettle bell Swings (53,35) Toes-to-bar Option 2: 21-15-9 Power Cleans (115,75) Box Handstand...
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