Warm-Up:
Coach’s
WOD prep:
Prep the swing and push press
WOD:
Boondock Saints
AMRAP 20
10 Push Presses (115,80)
10 Kettlebell Swings (53,35)
10 Box Jumps (24,20)
@ 4-8-12 & 16 minute mark run 200m
Scaling:
Reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.
Option 2 Performance:
AMRAP 20
10 Push Presses (95,65)
10 Kettlebell Swings (53,35)
10 Box Jumps (24,20)
@ 4-8-12 & 16 minute mark run 200m
Option 3 Fitness:
AMRAP 20
10 Push Presses (65,45)
10 Russian Kettlebell Swings (35,26)
10 Box Jumps (20,12)
@ 4-8-12 & 16 minute mark run 200m
Post WOD:
Kettlebell calf smash.
CFS Brief:
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 Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)
Register under the CrossFit Synergistics team for the 2:00 pm start time.
Click here for the 60% off Groupon
Email John with any questions john@cfsyn.com.
We will be having Spartan team training on Saturdays @11:30 am.
Boondock Saints: 7+23 Rx. Thanks Hanna. Happy Friday!
Boondock Saints: 5 Rounds | 75# Push Press | 35# KBS | 300M Row instead of 200M Run
This was one of those WODs where I had to rely solely on the mental ability to push myself through because the physical side was not responding well. So, I took it as practice to really focus on the mental toughness, positive self-talk (I was next to MJ, so I let him entertain me with his commentary), and grinding out the 20 minutes. Great to have Hanna back from Florida!
The 7:30 p.m. crew wishes to thank Deb of the 5:30 a.m. crew, and also Jimbo who did the 6:30 p.m. WOD, for writing their names so smally on the board yesterday. We had plenty of room for write our names on the whiteboard last night. We especially had room to write Jimbo’s wife’s name, even though Sara finished Round 5 when I was still on Round 4.
Ken we do what we can to make everyone’s experience a good one. I did note that Jimbo wrote his name about as small as possible with a marker – it was impressive. The 5:30am class aims to please. Thanks for appreciating the work we do.
We had a small class last night at 7:30 ….. only ten people. But I walked up two flights of stairs today and I can feel those lunges already.
9+3
95#/Step Up
8 +10 option 2
6+20 (65# push press)
Still not really enjoying running just 200 meters at one time! Maybe 1 mile (twice!) tomorrow will change my mind…