Warm-Up:
Coach’s choice
WOD prep:
Pressing Complex. 12 minutes to build to a heavy double
5 Sets:
1 Push Press
2 Push Jerks
*Use your numbers from last Tuesday and try for a 5 to 10 lb increase.
WOD:
“I can’t drive 55” (18-minute cap)
55 Burpee Pull-ups (6″ to 8″ above reach is RX)
55/40 Calorie Bike
55 Ab-mat sit-ups
55/40 Calorie Ski
Burpee pull-up option:
Burpee jumping pull-ups (measure the pull-up bar 1/2 way between the elbow and wrist of arms outstretched overhead.
Post WOD:
Agile 8
CFS Brief:
Demo night for new meal delivery service – 12/16/19
As many of you know Kettlebell Kitchen went out of business and we are looking for a new meal delivery service. The rep from Nutre Meals will be at CFS Monday, December 16th from 5:00 pm on with samples of their offerings. Please let us know how you like their food!!
Nutre Meal Plans prepares fresh, fully prepared and balanced meals from their headquarters in Peabody. Designed by in-house dietitians and prepared by professional chefs; Nutre Meals are designed to meet a variety of needs.
In addition to sheer convenience, the meals are tailored for performance, weight-loss, health maintenance and/or diabetic friendly. There is a large variety of menu items that change every week.
New CFS apparel is now available through a temporary on-line store that we have set up. This store will be available until Wednesday, December 18th at midnight.
Click here to log into the online store for apparel.
6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts Saturday, January 18th)
– Early Registration $39 on or before January 6th
– Regular Registration $49 January 7th to January 12th
– 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.)
Pressing Complex: 90#
I can’t drive 55: 175 with burpee jumping pull-ups (finished the situps, did 10 cals on the ski)
OH complex to 95# with Deb. Always fun to partner with Deb!
WOD: 150 reps (finished push-ups with ski erg first / burpee-pull-ups to 4” above reach).
Got on the bike at the18 minute mark and completed at 21:01.
Great WOD – wasn’t sure how many burpee pull-ups I could realistically get through, so my plan was 30,40, or 55 (covering my bases to ensure success!)
Happy birthday Frozen!
Overhead Complex with Ilana: 95# Keeping me honest as always 🙂 Before starting, I thought 85 would be the target for today, but 95 felt good. Ilana always makes lifting fun!
I Can’t Drive 55: 176 Reps Rx (55 Burpee Pull Ups (7″ reach to the bar), 40 Cals on the Bike, 55 Sit Ups, 26 Cals on the Erg) After a quick recovery, I did a cool down to finish out the 14 calories on the Erg. Great workout and a fun way to say “Happy Birthday” to Frozen!! Enjoy your day and enjoy the burpee pull ups 🙂
Complex: 175#
13:00 RX…Happy Bday John. Would have been better if this was your 25th instead! 😉
Complex to 75#
Hit the cap but did the 55 burpee pull ups and 36 cals on the ski erg. I was sharing with Jackie and wasn’t sure where she was on her counts and we had agreed I would start on the Ski. Not smart because my arms were out of GAS. I was, however, excited to get off the rig before the clock was out of time so that was my win for today. Huge shout out to Jackie for completing 55 burpee pull-ups! And happy birthday to John, aka Frozen! I am grateful for everything you do to keep us fit and healthy!
For someone who was trying to trade off your burpee pull ups, you made short work of them! Nice work on this one – I was kind of hoping you would step in for me on the Ski Erg in those last couple of minutes…
Complex
Last week 175
This week 185
I can’t drive 55
16:06 rx
Thanks for the birtday wishes everyone!
Complex #165, last week #155
John B’s I Can’t Drive 55
16:46 RX