Nice kicks! Guess who?
Warm-Up
Coach’s choice
WOD prep
Build to a heavy 3 rep push jerk from the floor.
WOD
BURP DT
5 Rounds for time of:
12 Burpees over the bar
9 Hang power cleans (155,105)
6 Push Jerks (155,105)
Option 2:
5 Rounds for time of:
12 Burpees over the bar
9 Hang power cleans (135,95)
6 Push Jerks (135,95)
Option 3:
4 Rounds for time of:
12 Burpees over the bar
9 Hang power cleans (95,65)
6 Push Jerks (95,65)
Post WOD
Lax ball scaps 2 minutes per side.
Edurance & Stamina:
3 x 8 min with level change
Pre-set the monitor for a work time of 8:00 and a rest time of 4:00.Let your stroke rate vary as follows per interval: First interval: 3 minutes @20, 1 minute @24, 3 minutes @22, 1 minute @26 Second interval: 2 minutes @20, 2 minutes @24, 2 minutes @22, 2 minutes @26 Third interval: 1 minute @20, 3 minutes @24, 1 minute @22, 3 minutes @26. During the rest time continue rowing at light pressure.
CFS Brief:
Marathon Monday, 4/16 we will offer the following schedule:
6:00am – BootCamp (this will be combined with the CrossFit Adult class)
6:00am – Adult CrossFit
Open Box 9am – 12pm
4:30pm – Kids CrossFit Ages 8-10
4:30pm – Adult CrossFit
5:30pm – CrossFit Kids Middle School & Teens
5:30pm – Adult CrossFit (Childcare will be available during this class)
*CFS is excited to announce our new partnership with Kettlebell Kitchen, a fresh meal delivery service. Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating. KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)
Go to www.kettlebellkitchen.com and click on LOGIN in the upper right corner. One the next screen on the right side click on Create an Account Here. On the next screen when it asks for your zip code enter CFS’s zip code which is 01721. This is your delivery location. You will be asked if you want home or gym delivery but keep in mind there is an extra fee to have the meals delivered to your home as they come via FedEx. When asked what gym, start typing CrossFit Synergistics and our gym will pop up.
*Spartan Race Saturday May 12th 2:30pm heat. Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”. Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018. https:/www.spartan.com/en/race/detail/3350/overview
6:30 am must have the best shoes – own up Ted 😉
Burp DT: 12:58 | 2×75# and 3×65#
Just was not feeling it today and struggled to get through. I figured that reducing the weight and finishing was better than struggling and risking losing form. Had a lot of internal conversations like, “Maybe no one will notice if I just do 1 round” and “Maybe no one will notice if I just do 2 rounds”…you see where this is going.
Those are Ted’s new kicks!!
Burp DT
15 minutes rx
Did the first 4 rounds as an emom
12 burpees minute 1
9 hang power cleans minute 2
6 push jerks min ute 3
Hit a wall in round 5 and took over a minute to finish the burpees finished right at the 15 minute mark and went outside to say hello to my friend pukie the clown.
12:36 115#
Not sure about the shoes 🤔, but those are some great looking ankles..