WOD Monday 1/27/20 Happy 18th Birthday Alex

by | Jan 26, 2020 | News | 8 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD:
Bubs
3 Rounds for time (20-minute cap)
24/17 calorie row
21 Wall Ball Shots (20,14)
15 Hang Power cleans (115,80)
8 Burpees Over the rower

Option 2:
3 Rounds for time
24/17 calorie row
21 Wall Ball Shots (20,14)(10′,9′)
15 Hang Power cleans (95,65)
8 Burpees Over the Erg

Option 3:
3 Rounds for time
24/17 calorie row
21 Wall Ball Shots (14,10)(9′)
15 Hang Power cleans (75,55)
8 Burpees Over the Erg

Post WOD:
Agile 8

CFS Brief:
Ascent Protein Demo Night – Monday, 1/27/20
A representative from Ascent Protein will be at CFS Monday night for all the evening classes giving out samples and answering questions.
Come on down to try some (and celebrate Alex’s 18th Birthday at the same time).

Nutre Meals is now delivering fresh meals to CFS weekly!
Click here for details

Day 10 WLC
Still, time to sign-up for the 6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts Saturday, January 18th)
– Last Minute Registration $59 January 13th to January 29th Click here to register for The Whole Life Challenge! (After registration, make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)

 


 

8 Comments

  1. Jamie
    Jamie on January 27, 2020 at 8:05 am

    Bubs: 17:38, option 3

    I felt like I was making slow yet steady progress through my first two rounds. Then my wall balls fell apart in the third round. That was a good challenge.

  2. Rob M
    Rob M on January 27, 2020 at 8:37 am

    CrossFit Cape Cod:
    25 burpee pullups
    40 cal row
    30 hang cleans (dumbbell for me)
    25:08

    Happy birthday Alex!

  3. Deb.
    Deb. on January 27, 2020 at 8:55 am

    Taking a rest day today, but wanted to wish Alex a VERY HAPPY BIRTHDAY!!! I’m sure he made himself a delicious cake 🙂

  4. Sara C.
    Sara C. on January 27, 2020 at 9:20 am

    Too sick to WOD today, but the Cole Family wishes Alex a very Happy 18th Birthday!!!

  5. Tracey
    Tracey on January 27, 2020 at 10:16 am

    Happy 18th Alex! You certainly made the entire box proud this weekend with an amazing performance at the Battle of the Ages comp! 305#!!

    Bubs: 14:46 | 55# HPCs | 10# WB to 9′ target

    Surprisingly the HPCs were the toughest part of the WOD for me today. I split the wallballs into manageable (but not unbroken 🙂 ) sets but I was struggling with the HPCs. Matt and Hanna gave me some good pointers and that helped a lot.

  6. John
    John on January 27, 2020 at 11:58 am

    Happy 18th Birthday Alex! I couldn’t ask for a better son! I’m very proud of you!

    Bubs
    14:12 rx

  7. Ken A.
    Ken A. on January 27, 2020 at 1:50 pm

    Happy 18th Birthday Alex.

    I am going to dedicate my wall balls and burpees to you tonight at 7:30.

    After school go register to vote and sign up for the draft (if we still have one).

  8. Ilana
    Ilana on January 27, 2020 at 4:20 pm

    15:35 (65#/ 14# wb to 9’)

    Happy birthday Alex!