by CFS | Mar 20, 2019 | News
Becka Warm-Up: Coach’s choice WOD prep: Prep the dead lift to WOD weight Skill: Hand stand push-up practice WOD: Speed Buggy Option 1 Opens 3 Rounds for time of: 9 Lateral Burpees over the bar 6 Strict Handstand Push-ups 3 Deadlifts (275,185) *Rest 3...
by CFS | Mar 19, 2019 | News
Alex Warm-Up: Coach’s choice WOD prep: Prep the lifts. WOD: With a 40 minute clock 1 mile run time trial. Then strength: Super set. Rest as needed between super sets. A) Back squat 3,3,3,3,3,3 climb to a heavy 3 B) Bench press 3,3,3,3,3,3 climb to a heavy 3 Post...
by CFS | Mar 18, 2019 | News
Greg Warm-Up: Perform each movement for 10 reps:Jumping Jacks, Push-ups, Flap Jacks, Groiners, Air Squats, Frog Jumps, Sit-ups, Burpees WOD prep: Prep the Dumbbell snatch to WOD weight Skill: Rope climb and rowing drills. WOD: Mr Peebles For time: 500m row 30 Dumbbell...
by CFS | Mar 18, 2019 | Kids & Teens WOD, News
Come join the the CrossFit Synergistics Spartan Team! Boston Sprint – Saturday, May 11th 2019 Charlton, MA 2:00 pm 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...
by CFS | Mar 17, 2019 | News
“Please, just one more bar muscle up Dad” Warm-Up: 3 rounds 100 m turf run 10 Med ball squats 1 Wall walks 10 in place alternating jumping lunges. WOD prep: Strength: With a 12 minute clock Barbell strict press from the floor. Focus on the controlled...
by CFS | Mar 16, 2019 | News
AN IRISHMAN’S PHILOSOPHY There are only two things to worry about either you are well or you are sick. If you are well, then there is nothing to worry about. But if you are sick, then there are two things to worry about, either you will get well or you will die....
by CFS | Mar 15, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the Kettlebell swing WOD: Punisher Teams of 2 Option 1 Opens 5 rounds for time. 800 m run 30 Hand release push-ups 30 Kettlebell swings (70,53) Option 2...
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