Happy 16th birthday to Alex!
Warm-Up
Coach’s choice
WOD prep
Prep the power clean to wod weight.
WOD
Big AL
Teams of 2. Divide the reps however you like.
16 power cleans (205,135)
16 rounds Cindy
Then
Double Annie
100 80 60 40 20
Double unders
Sit-ups
1 round of Cindy is:
5 pull-ups
10 push-ups
15 squats
Option 2:
16 power cleans (135,95)
16 rounds of Cindy
200 double unders
Double Annie
100 80 60 40 20
Double unders
Sit-ups
Option 3
16 power cleans (95,65)
16 rounds of Cindy
400 single unders
Double Annie
100 80 60 40 20
Single unders
Sit-ups
Post WOD
Foam roll for 5
Endurance & Stamina WOD
5 x 3 min / 2 min easy
Row five 3 minute pieces. Row for two minutes at light pressure between each piece.
CFS Brief:
Free class Friday February 2nd
*New rowing endurance and stamina wods. Will be posted daily. If your looking for a break from the barbell. Try it out. Note you still must sign in if just coming in for endurance and stamina wod. If you choose to do it the same day as you to the class WOD then your class wod sign in is fine you dont have to sign in twice. * This is not a coached WOD! Have fun with it.
CFS is excited and proud to participate in the Fight For Air Climb at One Boston Place on February 3rd.
This challenge is 41 floors (789 steps)!
Join our team and let’s do this together. Pre-registration is open until January 30th and is $35. You may also register on the day of the event for $50.
Link to Fight For Air Climb registration page
Donate to our CrossFit Synergistics team page or start a personal donation page of your own.
Big Al…with Tim and MJ
31:41 or something like that…
Did 85# HPC with left foot on a plate to keep hips even.
My part of Cindy was 5 kipping pull-ups / 10 push-ups / 15 RKBS @ 26#…left foot on plate.
My modification for the dubs of double Annie was 25/20/15/10/5 cal on the bike.
Good WOD with a great team!
Big Al – Kurt and Roland
30:02
#175/#125
Bar hops instead of dubs for me.
Big Al: 30:02 with Stacy
85# Power Cleans | 2xSingles
Great workout featuring most of my favorite things! Happy Birthday Alex!!
Big AL
Teams of 2. Divide the reps however you like.
16 power cleans (205,135)
16 rounds Cindy
Then
Double Annie
100 80 60 40 20
Double unders
Sit-ups
Partnered with the B-Day boy
24:17 rx
That’s awesome! Great time…Happy Birthday Alex!!
Big Al 35:17 with Ken E.
Ken #135/ Jess #115 power cleans – did 2 kipping PU + 3 RR.
Ken – 2x singles / Jess – All Double unders
Fun WOD!!!!! Lots of people at the 8:30A!! 🙂