Deb
Warm-Up
Coach’s choice
WOD prep
15 minutes to work to a heavy hang squat clean.
WOD
CrossFit Main site
12-9-6 reps for time of:
Hang squat cleans(165,115)
Burpee bar muscle-ups
*Scaling
This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up option you can cycle quickly. If you are unsure of loading or modifications, select lighter and easier options and go faster.
Option 2:
12-9-6 reps for time of:
Hang squat cleans(125,85)
Burpee chest-to-bar pull-ups or regular pull-ups
Option 3:
12-9-6 reps for time of:
Hang squat cleans(65,45)
Burpee juming pull-ups
Post WOD
Banded Bully 2 minutes per side
Endurance & Stamina WOD
4 x 750m / 1 min easy
Row four 750 meter pieces. Row for one minute at light pressure between each 750.
CFS Brief:
Free class Friday February 2nd
*New rowing endurance and stamina wods. Will be posted daily. If your looking for a break from the barbell. Try it out. Note you still must sign in if just coming in for endurance and stamina wod. If you choose to do it the same day as you do the class WOD then your class wod sign in is fine you dont have to sign in twice. * This is not a coached WOD! Have fun with it.
CFS is excited and proud to participate in the Fight For Air Climb at One Boston Place this Saturday, February 3rd.
This challenge is 41 floors (789 steps)!
Join our team and let’s do this together. Pre-registration is open until January 30th and is $35. You may also register on the day of the event for $50.
Link to Fight For Air Climb registration page
Donate to our CrossFit Synergistics team page or start a personal donation page of your own.
Largest 5:30am class I’ve ever seen. It looked like Friday Night Lights during Open season.
Modified to 95# HPC and burpee strict pull-ups on the yoke rack.
7:35
Fun to see so many people come out to the 5:30!
WOD: 7:10 (75# / burpee pull-ups)
Huge 5:30am class – at least 30 people, which brought a ton of energy!
Hanging at the Bar: 7:45 65# HSC | Burpee Pull Ups
Went a bit light today, but kept things moving and made sure the pull ups were strong.
Oh, and in case anyone is confused, that’s me lifting in the photo above and Hana is in the background. I know we get mistaken for one another a lot 🙂
And a final piece of advice for the workout, do not try to mimic the person in front of you (Ilana) and do a set of 12 in the first round because that’s what the other person is doing. So much for the game plan.
Stay humble Deb, and don’t let the fame of being the picture of the day go to your head. And “wow” to the 5:30 people. You are putting us 7:30 p.m. people to shame. But at least we have Patti and Haley back to add to our class.
It’s not often that I am the one being mimicked! 😂
And I’m glad you clarified which one of you is you in the picture. I was feeling a little confused!
I got very focused on you and your cadence and my body seemed to want to follow. At the time it seemed like a decent idea.
7:25 #135 with burpee chest to bar pull-ups.
5:30am Crew rocked it this morning. It was strange seeing Hanna woding at 5:30am right behind Ilana. Has anyone seen Deb?
I missed Hanna this morning? I need to start getting up early.
8:57 85# regular pull ups. C2b didn’t seem to be happening oh well.
7:36
135#/C2B