Warm-Up
Coach’s choice
WOD prep
Prep the movements.
WOD
CrossFit Main site
Option 1: (Opens)
AMRAP 25
20 push-ups
30 sit-ups
40-cal. row
*Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest.
Option 2:(performance)
AMRAP 25
10 push-ups
20 sit-ups
30-cal. row
Option 3: (Fitness)
AMRAP 20
10 knee push-ups
15 sit-ups
20-cal. row
Endurance & Stamina
4 x 750m / 2 min easy
Row four 750 meter pieces. Row for two minutes at light pressure between each 750.
CFS Brief:
*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
*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.
CrossFit Main Site: 6+33
Combination of options 2+3 – 10 push-ups (could have done more in this category), 20 shoulder taps (nursing a sore bum from Wednesday’s abmats!), and 20 cals on the rower. A good combination for me and I made it for the whole 25 minutes! If I haven’t mentioned it already i am so happy to be back!
At Dreams Punta Cana
3 RFT (15 DB push press / 20 box’ish jumps…they only had +/- 10” jazzercise steps that couldn’t be stacked).
JD: 3:30 @ 35# each arm / 10” jump up step down (first time).
ID: 5:02 @ 20# each arm / 10” jumps with rebounds on some
Then right into…
JD: 1 mile bike
ID: 800m run (treadmill)
Then…
JD: bench 3×10 (95/135/155)
ID: bench 3×10 (45/65/85)
Main site
5 rounds + 84 rx
Main Site aka “Livin’ the Punta Cana Dream”: 7+2
10 Push Ups (unbroken each round)|20 Sit Ups|400M Run
Fun time hanging with MJ as we did our push ups and sit ups. Ever wonder if it’s possible to fall off an ab mat? It is.
Crossfit Empirical
Ft. Lauderdale, FL
1k meter row
30 DL @155#
50 lateral burpees over barbell
12:30
5rds (10/20/30m)