Warm-Up
Coaches choice
WOD prep
Practice the Sumo deadlift high-pulls.
WOD
“ZEUS”
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.
Three rounds for time of:
CF Competitor
30 Wall balls (20,14)
30 Sumo deadlift high-pulls (75,50)
30 Box jump (20)
30 Push press (75,50)
30/21 calorie row
30 Push-ups
10 Body weight back squats from the rack.
*Choose loads that allow you to perform your sets 2 or less. Your back squat set should be unbroken. 1 bar per athlete. Back squat must come from the floor.
Option 2: (sports performance)
Three rounds for time of:
20 Wall balls (20,14) 9ft target for ladies.
20 Sumo deadlift high-pulls (75,50)
20 Box jump (20)
20 Push press (75,50)
20/14 calorie row
20 Push-ups
10 75% body weight back squats from the rack
Option 3: (Fitness)
Three rounds for time of:
15 Wall balls (14,10) 9ft target
15 KB Sumo deadlift high-pulls (35,26)
15 Box step ups (20,16)
15 Push press (75,50)
15/15 calorie row
15 Push-ups
10 50% body weight back squats taken from the rack (75,50)
Post WOD
Banded hamstring 2 minutes per side
CFS Brief:
The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 22nd, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2018 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
Here are step-by-step instructions on how to sign up in English, Portuguese and Español. Be sure to sign up for the CrossFit Synergistics team!
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Fun wod this morning. Did the 20 rep version and the scale was perfect! 27:54
20 wallballs @ 14#…standing (for first time in 8 weeks) and squats to bench…goal was to stay unbroken in all rounds and I did!
20 SDHP (55#) to block
20 12” box stepups
55# push press
20 cal
20 Reg push ups
10 back squats at 105# to bench
Very scaled! But just right!
Time: 28:41
Three rounds of:
20 Wall balls (10#) 10 ft target
20 KB Russian swings (44#)
20 Box jumps (20)
20 Push press (45#)
14 calorie row
20 Push-ups (on dumbbells)
10 back squats (75#)
Nice to sleep in and fun to join the 6:30 crew!
I so dislike having to miss these WODs! Hoping to be back in the box on Wednesday.
We really missed you Deb! Hope you’re feeling better!!
And the 7:30 p.m. crew misses your commentary Deb.
It wasn’t the same without the usual 5:30am crew today! Hope you are feeling better soon! Way to rock it Ilana & John!!
Zeus: 32:10
20 10# Wall balls
20 35# SDHPs
20 12” box jumps
20 push press
10 cal row
20 push-ups
10 55# back squats
Definitely a tough one. Those wall balls….and round 3 I did step ups as my legs were toast. But proud of myself for showing up. I am gaining more confidence these days! Small crew of 3 – Pete and Kumasi did a great job!
3 rounds of 20
step ups
125# BS
75# SDHP & PP
25:33
3 rounds for time
20 Wall balls (20,14)
20 Sumo deadlift high-pulls (75,50)
20 Box jump (20)
20 Push press (75,50)
20 calorie row
20 Push-ups
10 Body weight back squats from the floor #185
28:18
3 Rounds of 20
#65 SDHP & PP
#115 BS
28:54
Loved having you in class today! Great job today!I’ll have treats on Wednesday 😁
28:14
Option 2: 65/135
Hmmmm… incentive to sleep in an hour on Wednesday 😋! Besides the excellent company, of course!
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