WOD Friday 4/12/19

by | Apr 11, 2019 | News | 7 comments

The Spartan is coming!

Warm-Up:
Coach’s choice

WOD prep:
Prep the movements.

WOD:
Option 1:
One two Punch
2 rounds
400 m run
15 Push press (95,65)
12 toes to bar

*Rest 5 minutes
Then repeat the 2 rounds.

Option 2:
2 rounds
400 m run
15 Push press (75,50)
12 toes to bar

*Rest 5 minutes
Then repeat the 2 rounds.

Option 3:
2 rounds
400 m run
15 Push press (45,35)
12 Knees to 90

*Rest 5 minutes
Then repeat the 2 rounds.

Post WOD:
Grab a foam roller and perform the agile 8.


CFS Brief:

Come join the the CrossFit Synergistics Spartan Team!Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00pm 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.  

Register here for the race

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.

CFS will have the following classes on Marathon Monday, 4/15/19

5:30am CrossFit Adults
6:30am CrossFit Adults

4:30pm CrossFit Kids ages 8-11
5:30pm CrossFit Kids ages 12+

4:30pm CrossFit Adults
5:30pm CrossFit Adults

 

 

7 Comments

  1. Tracey
    Tracey on April 12, 2019 at 7:43 am

    One two punch: 23:12 | 45# | K290

    I was happy to get in the runs and except for round 4 broke up the push presses into sets of 2. Finishing last but only by a few seconds is a big accomplishment for me on this WOD.

  2. Deb.
    Deb. on April 12, 2019 at 8:53 am

    One Two Punch: 20:40 | 400M Row | 65# Push Press | TTB
    Still not quite ready to run, but really enjoying the extra time on the rower 🙂 I broke the Push Press into two sets (8/7), kept the first two sets of TTB unbroken and then broke the second two sets (7/5 and 9/3). This was a great workout that got you very intense-rested-then back to intensity. Not an easy thing to do, but a great thing to train. Thanks Frozen for the programming and thanks to “other” John for the coaching!! It was great to see you this morning!

  3. Ken A.
    Ken A. on April 12, 2019 at 12:23 pm

    It sounds like you are getting into running shape for the Spartan Race Tracey! Woohoo!

  4. Tracey
    Tracey on April 12, 2019 at 12:38 pm

    I am working on it Ken! I’m going to be in the back of the CFS pack but I’m super excited to be doing it and although slow, the runs feel fine. There will be a big smile on my face when I jump over the fire at the end!

  5. Roland
    Roland on April 12, 2019 at 2:02 pm

    One Two Punch: 19:50
    John mentioned I was running with my snow pants on. :-0

  6. John
    John on April 12, 2019 at 6:53 pm

    No my snow pants not yours:)

  7. Eric Bucher
    Eric Bucher on April 12, 2019 at 10:27 pm

    17:25 65#