Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Dead Head
AMRAP 14
10 Dead lifts(225,150)
10 Hand stand push-ups
10 Box jumps(24,20)
10 Chest to bar pull-ups
Option 2:
10 Dead lifts(185,125)
10 Box hand stand push-ups
10 Box jumps(24,20)
10 Pull-ups
Option 3:
10 Dead lifts(135,95)
10 Hand release push-ups
10 Box jumps(20,12)
10 Ring rows
*Scale load as needed.
or
18.3
Post WOD
Foam roll thoracic spine and lats.
Endurance & Stamina
Ladder up EMOM for as far as possible
even minute 1 cal row
odd minute 1 burpee over the rower
*Climb by one each minute for as long as possible.
CFS Brief:
Get your 18.3 scores in by 8pm Monday!
18.4 released Thursday night at 8pm.
*CBD Q&A Wednesday March 14th 7:30pm to 9pm with Hemp & Humanity and Melissa Gibson.
*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.
*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
4+13
165# deadlift
Box HSPU
20” box step ups
CTB (with a bonus bar muscle up)
3+31 (125# / regular pull-ups)
I felt good about my scales because I was able to keep moving. Having Becka next to me doing 2 or 3 box jumps for my every ONE kept me moving too! Fun workout – thanks John!
Dead Head: 3+21 | 125#DL | HSPU to 2 Ab Mats | Pull Ups
Nothing like being in the bathroom washing your hands and you hear John say “Athletes ready…beep…beep…beep” Ya, it was that kind of morning. HSPU were unbroken each round, so I guess it’s time to take away an ab mat. A great workout – thanks John!
It all comes from a place of love!
Dead Head
3+2 RX
Dead Head
5 + 1 rx
4+25
Step Up BJ / regular pull ups
I did not want to show up you and Matt by doing my one-armed muscle up with a twist, but boy was I tempted.
I missed box jumps? Darn!! I did a few leg lifts today….hurt like a son of a gun.