WOD Friday 12/20/19

by | Dec 19, 2019 | News | 7 comments

Warm-Up:
Coach’s choice

WOD prep:
Build to a heavy double

WOD:
Baby Blitzen 
5 rounds for time
12 Calorie row
10 Thrusters (115,80)

Option 2:
5 rounds for time
12 Calorie row
10 Thrusters (95,65)

Option 3:
5 rounds for time
12 Calorie row
10 Thrusters (75,55)

Post WOD:
Couch stretch

CFS Brief:
Adjusted Holiday Schedule 12/24, 12/31 & 1/1

The class schedule will be adjusted on the following dates:

  • Tuesday, 12/24 
    7:30 am Adult CrossFit
    9:00 am Adult CrossFit
    10:30 am Adult CrossFit
    12:00 pm Adult CrossFit
    No kids class
  • Wednesday, 12/25
    CLOSED
  • Tuesday, 12/31
    7:30 am Adult CrossFit
    9:00 am Adult CrossFit
    10:30 am Adult CrossFit
    12:00pm Adult CrossFit
    No kids class
  • Wednesday, 1/1
    11:00 am Adult CrossFit
    -No kids/teens classes
    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.)

7 Comments

  1. Tracey
    Tracey on December 20, 2019 at 7:16 am

    WOD prep: 65# heavy double

    Blitzen: 11:55 | 45#

    Those thrusters get spicy 🌶 as the rounds go. But overall not a bad workout. I had the nerve wracking pressure of doing the names on the board today. I was surprised that I knew everyone in the very large 5:30am class but was grateful that Hanna was telling me names so I didn’t have to keep turning around 😳😃

  2. Jamie
    Jamie on December 20, 2019 at 8:18 am

    WOD prep: 100# heavy double

    Blitzen: 10:35 | 55#

    Going into today, I didn’t know my 1RM for a thruster, but knew I did 85# on Nov. 25. So my progression this morning was 55#, 65#, 75#, 85#, 90#, 95#, 100#. Thank you Hanna for watching my form when I ventured into uncharted territory. I agree with Tracey, those thrusters get spicy toward the end. I never had to set the bar down during Blitzen, but I did take some pauses during rounds 4 and 5.

  3. Ryan
    Ryan on December 20, 2019 at 9:02 am

    155# prep
    9:15 Rx

    Not a bad little couplet

  4. John
    John on December 20, 2019 at 12:39 pm

    Baby Blitzen
    7:54 option 2 #95

  5. JL
    JL on December 20, 2019 at 3:58 pm

    Work WOD at lunch. 60-50-40-30-20-10. Air squats and pushups with 100 SU between each. Plus 100 SU’s buy in and cash out. 23:50

  6. Roland
    Roland on December 20, 2019 at 4:02 pm

    Prep to #95
    9:32 #75.
    Went light. Legs are still toast from the squats on Wed. 🙂

  7. Ilana
    Ilana on December 20, 2019 at 4:48 pm

    Prep to 90#

    WOD: 11:32 (65#)