Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Boomerang
600m row
50 Goblet squats(53,35)
40 ab-mat sit-ups
30 KB swings(53,35)
20 HSPU
10 Rope climbs(15ft)
20 HSPU
30 KB swings(Same)
40 ab-mat sit-ups
50 Waliking lunges
600m row
Option 2:
600m row
50 Goblet squats(53,35)
40 ab-mat sit-ups
30 KB swings(53,35)
20 Box HSPU
10 Rope climbs
20 Box HSPU
30 KB swings(Same)
40 ab-mat sit-ups
50 Waliking lunges
600m row
Option 3:
400m row
50 Goblet squats(35,26)
40 ab-mat sit-ups
30 KB swings(35,26)
20 Dumbbell press(25,15)
10 Rope pulls
20 Dumbbell press
30 KB swings(Same)
40 ab-mat sit-ups
50 Waliking lunges
400m row
*Scale loads as needed.
Post WOD
Foam roll for 5 minutes.
Endurance & Stamina WOD
12 x 250m / 45 sec easy
Pre-set a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity, with light rowing between pieces.
CFS Box 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!
23:45 lots of scales…
600m row
50 air squats
40 abmats
30 KBs (44#)
20 box hspu
10 rope pulls (35#)
20 box hspu
30 KBs
40 abmats
50 biceps curls (45#)
600m row
25:20 w/ 30# DBSP
Adapted Boomerang in Panama City
33:25
800m run
50 dumbell squats(45)
40 ab-mat sit-ups
30 dumbell snatch(45)
20 box HSPU
10 burpees
20 box HSPU
30 DB snatch(45)
40 ab-mat sit-ups
50 DB squats (45)
800m run
Didn’t realize that last 50 were walking lunges instead of squats till after I did it. Oh well.
28:24 – 15 HSPU / 5 Rope Climbs
33:05 RX
Well that escalated quickly.
Boomerang: 22:14
Rope Pulls, 12#DB press and bridges instead of lunges
I was intimidated when I saw this workout as the rope is not my friend and I can’t do HSPUps or lunges….but it turned out ok with the modifications. 20 Rope pulls are no joke and at the end of the workout CJ helped me with the foot position on the rope and I just about got to the top of the 15′ even after the workout. Progress! It was also nice work out with John!
Boomerang
25:01 rx
Great energy at the box today!Love woding with everyone!
Way to get after it on vacation!
27:57 (10 hspu each time / 6 rope climbs)
I went back to finish the hspu and rope climbs when I was done – (1 rope climb / 5 hspu) x 4.
Nice job with the rope, Tracey!!