WOD Saturday 12/21/19

by | Dec 20, 2019 | News | 3 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD:
Yin 
AMRAP 15
Teams of 2. Athletes complete full rounds before switching.
10/7 calorie Ski
10 Kettlebell swings Option 1 (53,35) Option 2(35,26) Option 3(26,18)
5 Burpees

5-minute rest, transitioning into

Yang
AMRAP 15
Teams of 2. Athletes complete full rounds before switching.
6 Toes to bar
12 Air squats
24 Double unders

Options for toes to bar:
1. Knees to 90
2. Toes to rig

Options for double unders:
1. 24-speed steps
2. 36 single unders

Post WOD:
Agile 8

CFS Brief:
Adjusted Holiday Schedule 12/24, 12/31 & 1/1

The class schedule will be adjusted on the following dates:

  • Tuesday, 12/24 
    7:30 am Adult CrossFit
    9:00 am Adult CrossFit
    10:30 am Adult CrossFit
    12:00 pm Adult CrossFit
    No kids class
  • Wednesday, 12/25
    CLOSED
  • Tuesday, 12/31
    7:30 am Adult CrossFit
    9:00 am Adult CrossFit
    10:30 am Adult CrossFit
    12:00pm Adult CrossFit
    No kids class
  • Wednesday, 1/1
    11:00 am Adult CrossFit
    -No kids/teens classes
    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 29thClick 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.)

3 Comments

  1. Deb.
    Deb. on December 21, 2019 at 9:40 am

    Yin and Yang with Ilana Team “I am the Yin to your Yang”
    Yin: 11+3 Rx | Yang: 19+21 Ilana: GHD Sit Ups, 36 Singles Deb: 24 Speed Steps
    Lots of fun this morning working with Ilana and staring down JD and MJ on the Ski Erg across from us ⛷ I am definitely more of a “Yang” in this case, but really enjoyed both workouts. Thanks Hanna for playing a little Disturbed this morning 😬

  2. JL
    JL on December 21, 2019 at 11:01 am

    Team TOG. (Two Old Guys). Rob and John. Yin: 13+12 RX. Yang. 17+34. Rob did TTB. John did K290. Both did 36 SU’s. Thanks Hanna for keeping us on track for the large class.

  3. John
    John on December 21, 2019 at 11:49 am

    Yin & Yang with Joe A.

    Yin 13 +1 rx
    Yang 19+7
    John rx
    Joe subbed 10 cals on bike for dubs
    Fun Woding with the 9:30 crew!