WOD Saturday 1/4/20

by | Jan 3, 2020 | News | 4 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep the Russin Kettlebell swing to WOD weight

WOD:
“Cause & Effect”
Option 1:
3 rounds for time:
1000m row
30 Burpees
30 Russian Kettlebell swings(70,53)

Option 2:
1000m row
30 Burpees
30 Russian Kettlebell swings(53,35)

Option 3:
1000m row
30 Burpees
30 Russian Kettlebell swings(35,26)

Post WOD:
Agile 8

CFS Brief:
Nutre Meals is now delivering fresh meals to CFS weekly!
Click here for details

6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts Saturday, January 18th)– Early Registration $39 on or before January 6th
– Regular Registration $49 January 7th to January 12th
– Last Minute Registration $59 January 13th to January 29th 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.)

 

4 Comments

  1. Deb.
    Deb. on January 4, 2020 at 9:17 am

    Cause and Effect: 26:18 35#
    Fun workout playing cat-and-mouse with Sami and JD 😬 I aimed to keep consistent for all three rounds for each of the movements. We had a nice crowd at 6:30 to kick off a rainy Saturday. Thanks Hanna!!

  2. JD
    JD on January 4, 2020 at 10:42 am

    25:26. 53#. This one sucked. One round was awful enough. Three rounds was mean! When I grow up I want to do burpees as fast as Deb!

  3. Roland
    Roland on January 4, 2020 at 12:05 pm

    27:02 RX

  4. John
    John on January 4, 2020 at 12:51 pm

    24:44 #53 bell. Ski in place of row. Ran out of rowers at the big 9:30! Fun WOD! Great to throw down at the big 9:30!