WOD Monday 7/1/19

by | Jun 30, 2019 | News | 12 comments

Warm-Up:
Coach’s choice

Pre WOD Strength not for time:
3 rounds as a superset
10-8-6
Seated barbell press
15-12-9 (each arm)
1 arm kettlebell row
Rest 90 seconds between rounds

WOD:
Free Bird
AMRAP 15
100 double unders
80 Medball squats (20,14)
60 Toes to bar
40-m burpee broad jumps (20-m up & 20-m Back)
20 Alternating Dumbbell snatches (53,35)

Option 2:
AMRAP 15
100 double unders
80 Medball squats (20,14)
60 Toes to bar
40-m burpee broad jumps (20-m up & 20-m Back)
20 Alternating Dumbbell snatches (40,25)

Option 3:
AMRAP 15
200 Single unders
80 Medball squats (14,10)
60 Toes to rig or PVC-V ups
40-m burpee broad jumps (20-m up & 20-m Back)
20 Alternating Dumbbell snatches (30,20)

Post WOD:
Agile 8

CFS Brief:
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.)
– Early Registration $39 June 4 through June 26
– Regular Registration $49 Jun 27 through July 7
– Last Minute Registration $59 July 8 through July 23

4th of July schedule: 1 class at 8:00 am

12 Comments

  1. JL
    JL on July 1, 2019 at 6:52 am

    Free Bird. 1 + 135 SU. #20MB, #35DB, K290. Burpee jump got to my knees so did two steps in between burpees. It was a – did not want to get out of bed day. Glad I came.

  2. Casey
    Casey on July 1, 2019 at 8:21 am

    Free Bird: 1 + 210; single unders, 14# MB, T2R, 25# DB. I am surprised to say that I really liked the burpee broad jumps!

  3. Deb.
    Deb. on July 1, 2019 at 9:03 am

    Free Bird: 1 + 85 | Singles | All Else Rx
    A fun little chipper! The medball squats were sneaky. I enjoy the burpee broad jumps as well! Practiced double unders after class and I am holding out hope that one day they WILL materialize. Great to see Hanna this morning!! 🙂

  4. John Badaracco
    John Badaracco on July 1, 2019 at 11:12 am

    1 round Rx
    11 days until the Whole Life Challenge! Play the game change your life!

  5. John
    John on July 1, 2019 at 11:13 am

    Press 65,75,95
    Row 35,40,53

  6. John
    John on July 1, 2019 at 11:15 am

    Way to get it done JL!

  7. Ryan
    Ryan on July 1, 2019 at 11:50 am

    Press: 45-75-105

    1+110 Rx

  8. Tracey
    Tracey on July 1, 2019 at 12:09 pm

    Free Bird: 1+210 | singles, T2R, 10# med ball, 15# DB

    Joined the 6:30 class today and did strength with Zogg. Then came the real fun – I was glad to get past one round on this one. Today the rope and I were friends and that made a big difference.

  9. Scott Warnetski
    Scott Warnetski on July 1, 2019 at 12:42 pm

    CrossFit Cape Cod WOD with Mawrey and Steve Roy:

    AMRAP 18

    21 pull ups
    15 ring dips
    9 push press (135 rx,115)

    4+21

  10. Deb.
    Deb. on July 1, 2019 at 1:03 pm

    CFS Cape Cod Style!! Looks like a fun one!

  11. Kathi
    Kathi on July 1, 2019 at 1:30 pm

    Fun! Can WOD, will travel and find friends to workout with!

  12. Kathi
    Kathi on July 1, 2019 at 6:28 pm

    Free Bird: 1 Rx
    Press: 45, 50, 55
    Row: 18, 26, 35

    Thx for the extra push Beth! Great 4:30 🤗