Warm-Up
Coach’s choice

WOD prep
Prep daed lift to wod weight.

WOD
Day Tripper
Teams of 3:
On the Minute x 24 (6 Rounds)
Station 1 – 10 dead lifts (275,180)
Station 2 – 15 Ring dips
Station 3 – Max Calorie Bike
Station 4 – Rest
* Max cals on the bike is your score.
*Team mates will start at different stations.

Option 2:
On the Minute x 24 (6 Rounds)
Station 1 – 10 dead lifts (225,150)
Station 2 – 15 Bar dips
Station 3 – Max Calorie Bike
Station 4 – Rest

Option 3:
On the Minute x 24 (6 Rounds)
Station 1 – 10 dead lifts (135,95)
Station 2 – 15 Box dips
Station 3 – Max Calorie Bike
Station 4 – Rest

*Add bands if needed to ring or bar dips.

Post WOD
Banded hamstring stretch 2 minutes per side.

FS Brief:
Adjusted Holiday schedule:
The class schedule will be adjusted on the following dates.

  • Sunday, 12/31
    8:30am Adult CrossFit (Childcare will be offered)
    10:00am Adult CrossFit
  • Monday, 1/1
    11:00am BootCamp (this class will be combined with the Adult CrossFit class)
    11:00am Adult CrossFit
    -No kids/Teens classes
  • Free class Friday 1/5/17

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Click here to register for the Whole Life Challenge.  After you register you will see an orange box on your profile page that says join or create a team.  Click on that and search CrossFit Synergistics and join our team!  The challenge is $29 for returning players (Make sure you click on the box that says you already have an account when registering) or $39 for new players.