Puck Head
Warm-Up
Coach’s choice
WOD prep
Work up to a 3 rep heavy thruster.
WOD
“ANGUS”
3 Rounds for Time
10 Thrusters (135,95 )
12 Pull-Ups
25 Burpees
Option 2:
3 Rounds for Time
10 Thrusters (95,65 )
12 Pull-Ups
25 Burpees
Option 3:
3 Rounds for Time
10 Thrusters (45,35 )
12 Ring rows or barbell pull-ups
25 Burpees
*Goal is to get the thrusters and pull-ups done in 2 sets or less.
Post WOD
Banded over head distraction
Endurance & Stamina WOD
20 minutes with bursts
Row a single 20 minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return to your previous pace.
CFS Brief:
The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 22nd, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2018 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
Here are step-by-step instructions on how to sign up in English, Portuguese and Español. Be sure to sign up for the CrossFit Synergistics team!
Long week on the road but great to be back at CFS.
Modified to 3 RFT (9:34)
10 push presses @ 65#
12 pull-ups
15 burpees
13:15 (65#)
Sheesh those burpees! My pull-ups are always singles, and I found it tough to jump up for each one after those wonderful burpees!
And somehow Deb seemed to fly through the burpees next to me… very inspiring! For a moment I considered breaking them up less, with Deb moving so smoothly through them. But only for a moment.
Angus: 11:41 | 55# Thrusters
Made the mistake (again) of getting honed in on Ilana and mimicking her 10 rep unbroken thrusters in the first round. Broke the next two rounds into two sets of 5. Pull Ups were good and got them done in 2 sets of six across. Burpees…just keep moving. Don’t stop. Find your cadence and keep going. A fun little triplet 🙂
11:27rx
THRUSTAAAS!
Angus: 12:23 #95
Thruster were 10/10/6-4
PU were 6-6/6-6/4-4-4
Angus: 12:38, 45# thrusters and ring rows. Threw in 4 pull-ups in the last round and was wishing I had done some in the earlier rounds. Shoulder felt fine. Burpees are always tough!