Warm-Up:
Coach’s choice
WOD prep:
Prep the power clean and front squat to the heaviest WOD weight.
WOD:
The Island of Miss Fit Toys
Teams of 3, AMRAP 30:
60 Calorie bike
50 Calorie Ski
40 Power cleans
30 Front squats
* The load you choose for this WOD you should be comfortable cycling 3 to 5 reps. If possible partner with similar strengths.
Option 1:
Rounds 1 & 2 135,95
Rounds 3 & 4 155,105
Rounds 5 & 6 175,115
Option 2:
Rounds 1 & 2 95,65
Rounds 3 & 4 115,80
Rounds 5 & 6 135,95
Option 3:
Rounds 1 & 2 75,55
Rounds 3 & 4 95,65
Rounds 5 & 6 115,80
Post WOD:
Agile 8
CFS Brief:
Adjusted Holiday Schedule 12/31 & 1/1
The class schedule will be adjusted on the following dates:
- 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.)
Drop in at Isabella Crossfit with Ilana and Brendan (B’s first drop in…he loved it but not a 5:30am fan)!
Really cool workout but a ton of volume. Paced partner wod…you and your partner each do all of the reps for all movements. Can’t move on to the next movement until you’re both done. While you wait you can chip away at your dubs. 26 min cap.
50 wallballs each
50 KBS each
50 pistols each
50 pull-ups each
Then finish 250 dubs each
JD and Brendan partnered
Brendan did 20#/55#/ R pistols rx / L pistols to box / dubs – finished around 20 min
JD did 14#/ 50# / purple band assisted pistols / dubs – finished 21:00 even
Ilana (Partnered with Colleen) did 14# to 9’ / 35# kb / box assisted pistols / 400 singles – 22:something
The Land of Misfit Toys: Team 2 Dottirs and a Mother 3+20 Cals on Bike
2 Dottirs: 65, 75 Mother: 35, 45
Fun working with Jackie and Becka as we chipped away at this one. We were not nearly as quick on the bike and ski as the team of Matt, Ted, and Kion but we moved through consistently. The 30:00 went by very quickly. Thanks Hanna!!
Drop in at Crossfit Finest in Metuchen, NJ.
Strength 6 Sets: 2 Push Press + 1 Push Jerk, 20 Leg Lifts over Kettlebell, rest 2 minutes after each set.
Metcon: 12 Rounds for Time, 18 Minute Cap, 4 Deadlifts (275/185#), 8 Hand Release Push-ups, 1 Rope Climb
For the Strength, my heaviest prior Push Press/Push Jerk was 90 pounds (not a max, just heaviest I tried). Since I did a 100# thruster recently, I did 65#, 75#, 85#, 90#, 95#, 100# on the 6 sets.
For the Metcon, I did 135# for the deadlift, and 3 rope pulls instead of the rope climbs. I made it through 10 rounds + 9.
Great job Jamie!! It’s not easy to drop in to a new box, but I know you have great foundational skills and work hard, so you likely showed them a thing or two 🙂 Way to represent CFS on the road!
So, there was no way you could have Brendan do 98 wall balls and you finish it off with the last two?! Looks like a really fun workout with a nice twist on having a “partner”. Could have benefitted from having you on the ski erg this morning…well, and your dance moves, but those go without saying.