Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
On Top of the World
Teams of 2 AMRAP 24
15 Kettlebell Swings (53,35)
15 Box Jumps (24,20)
15/10 cal row
Athlete 1 does Kettle bell swings.
Athlete 2 does box jumps.
Athlete 1 rows.
Athlete 2 does Kettle bell swings.
Athlete 1 does box jumps.
Athlete 2 rows.
*Continue this rotation for the 24 minutes.
*Every time your team mate finishes the row that is 1 round.
*Scale load of KB and height of box as needed.
Post WOD
Lax ball lats and scaps.
Endurance & Stamina WOD
5 x 750m / 1 min easy
Row five 750 meter pieces. Row for one minute at light pressure between each 750.
CFS Brief:
The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 22nd, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2018 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
Here are step-by-step instructions on how to sign up in English, Portuguese and Español. Be sure to sign up for the CrossFit Synergistics team!
Nice “gun show” Alex!
On Top of the World: 12+29Rx “The Dottirs”
I do love a good partner WOD and this one did not disappoint – came up one rep short of getting Becka back on the rower, but it was a solid back and forth the whole time. Happy Birthday to Lynn!! Nothing like a group burpee “celebration”. Also, I like to see these photos of Alex and Hailey from when they were shorter than I am.
On top of the world. Old lady team version.
12+7, 18#, 12” box
Love a partner workout with a good partner. Thanks, Jackie! Caveman Paleo breakfast after at J&M was a good way to motivate for an early morning workout!
12+19 with MJ
35# KBS, 12” box step ups for me and RX for MJ, 15 cal row for both.
On Top of the World
13 + 43 rx
CJ’s guinny pig day.
3rm front squat 280
3rm front rack barbell elevated split squat
155 each leg.