WOD Monday 4/1/19

by | Mar 31, 2019 | News | 21 comments

Warm-Up:
Roxanne Burpees

WOD prep:
Russian kettlebell swings & Burpees.  Warm to WOD weight.


WOD:
Fools Gold for time
Option 1 Opens:
For Time
300 Russian KB Swings (70,53)
*EMOM – 5 Burpees*
The wod will start with 5 Burpees.  Once the 5 burpees are complete perform as many Russian swings as possible until the top of the minute then perform another 5 burppees.  Continue this pattern until all 300 Russian swings are complete.

Option 2 performance:
For Time
300 Russian KB Swings (53,35)
*EMOM – 5 Burpees*
The wod will start with 5 Burpees

Option 3 Fitness
For Time
150 Russian KB Swings (35,26)
*EMOM – 5  Burpees*
The wod will start with 5 Burpees

Post WOD:
Lax ball scaps.

CFS Brief:
Come join the the CrossFit Synergistics Spartan Team!

Boston Sprint – Saturday, May 11th 2019

Charlton, MA

2:00 pm start time.

Kids 14 to 17 may participate with an adult.

Below is a link for a Spartan 60% off Groupon as well as the link to sign up for the Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)

Register under the CrossFit Synergistics team for the 2:00 pm start time.  

Register here for the race

Click here for the 60% off Groupon

Email John with any questions john@cfsyn.com.

We will be having Spartan team training on Saturdays @11:30 am.

21 Comments

  1. Rob M
    Rob M on April 1, 2019 at 7:57 am

    Fools Gold: 31:42 Rx – all about those burpees.

  2. Tracey
    Tracey on April 1, 2019 at 8:16 am

    Fools Gold: 19:47 | 18#

    Went light to protect my back. This was no joke!

  3. Deb.
    Deb. on April 1, 2019 at 8:49 am

    Fools Gold: 28:51 Rx
    This was definitely no joke!! For me it was all about the kettle bell and attempting to make friends with it. There were words unbecoming to a lady coming out of my mouth, but fortunately no one was close enough to hear them (at least I don’t think Melissa could hear…) That said, once it was done I was glad I did it. Nice job to everyone in the 5:30am class and a shout out to Casey who chose a heavier KB and just kept chipping away!! Ken, I think you’ll really enjoy this one. 🙂 Thanks Hanna for the cues at the top of each minute – next time feel free to jump in and do some KBS for me.

  4. Ilana
    Ilana on April 1, 2019 at 9:57 am

    Nice job doing it rx Deb!

  5. Ilana
    Ilana on April 1, 2019 at 9:58 am

    27:59 44#
    Ouch. One of those WODs you’re happy you did once you’re DONE!

  6. Deb.
    Deb. on April 1, 2019 at 10:18 am

    Ouch is right!! Nice work today! You always move the KB so well!!

  7. Casey
    Casey on April 1, 2019 at 10:20 am

    Thanks for the kind words, Deb! And extra thanks for jumping in and doing those last 5 burpees with me. And yes, I swore a lot during this one but all worth it! 🙂

  8. JoeA
    JoeA on April 1, 2019 at 12:31 pm

    F A I L

  9. Tracey
    Tracey on April 1, 2019 at 1:47 pm

    Great job Casey! I’d still be there if I tried to swing 35#. The ladies of 5:30 rocked it today on the KB weights.

  10. John
    John on April 1, 2019 at 1:52 pm

    31:49 ex. Advice for this one. Choose your load wisley and stick with consistent rep scheme. Try to maintain 10 reps minimum.

  11. Kathi
    Kathi on April 1, 2019 at 1:56 pm

    Fools Gold: 39:49 Rx
    Who is the fool that went Rx? I am! Got 20 in my first minute & felt pretty good going 10’s till I got sad at 150. Alternated 5 per minute with 10 per minute (5,5,10) until the last 3 rounds when I just held on and tried to pictures puppies & rainbows. It is safe to say the kettlebell & I are becoming better friends and once it was over (and I stopped blaming peer pressure for my kb choice) I was happy I did it. Thanks for keeping it real & on track Hanna. Great job 9:30 & thanks for the encouragement to finish!

  12. John
    John on April 1, 2019 at 1:58 pm

    Failure is simply the opportunity to begin again, this time more intelligently. …

  13. Kathi
    Kathi on April 1, 2019 at 1:58 pm

    👊🙌 Deb you are my inspiration!

  14. Ken A.
    Ken A. on April 1, 2019 at 2:09 pm

    Deb — I’ve done the WOD with 100 American KB swings before and that was awful. This one looks worse. I plan on treating it like the WOD last week with the rowing and burpees over the rower every minute. Just pick a number and try to pace myself knowing it’s going to be a half hour of suck. Is that the strategy?

  15. Elizabeth
    Elizabeth on April 1, 2019 at 2:48 pm

    Hand ripper
    30:35 RX

  16. Deb.
    Deb. on April 1, 2019 at 2:53 pm

    Ken, I recall that WOD and yes, this is worse. Much worse. On that other one, you could break when you needed to and do your burpees, there is something very different when someone else (aka Hanna) is telling you when to burpee and when to swing. The first round will feel great – take advantage of that…then just try to hang on. Make sure Mike is not directly in front of you as you could “accidentally” hit him with a flying KB. Have a ton of fun! Should be plenty of room on the board.

  17. Ken A.
    Ken A. on April 1, 2019 at 6:16 pm

    I thought of going with a 53# KB but you ruined it for me Kathi.

  18. Beth
    Beth on April 1, 2019 at 8:22 pm

    Most mentally challenging workout for me yet. After the 15th minute I shut down my brain and just kept moving with the same rep scheme like a sweaty robot.

    28:43 @ 44#

  19. Roland
    Roland on April 1, 2019 at 9:42 pm

    32:50 Rx

  20. Ken A.
    Ken A. on April 1, 2019 at 9:44 pm

    You rock Beth! It was a shitshow for me and I just kept moving until the 35 minute cap. 🤮

  21. JL
    JL on April 2, 2019 at 6:18 am

    Fools Gold. 29:48. #53. Able to get 12 for first third. Then went to ten. And on last round pushed thru 20.