Warm-Up
Coach’s choice
WOD prep
Build to WOD weight
WOD
Dead Pool for time
Teams of 2
300 Wall balls(20,14)Ladies 9’ft target
EMOM
Even minute
Partner A does 5 Burpees
Partner B does 1 heavy dead lift(315,205)
Odd minute
Partner A does 1 heavy dead lift(315,205)
Partner B does 5 Burpees
Single athlete perform 150 wall balls
EMOM
Even minute 5 Burpees
Odd minute 1 heavy dead lift (315,205)
*Scale load as needed
Option 2:
200 Wall balls(20,14)Ladies 9’ft target
EMOM
Even minute
Partner A does 5 Burpees
Partner B does 1 heavy dead lift(225,150)
Odd minute
Partner A does 1 heavy dead lift(225,150)
Partner B does 5 Burpees
Option 3:
150 Wall balls(10,8)Ladies 9’ft target
EMOM
Even minute
Partner A does 3 Burpees
Partner B does 1 heavy dead lift(135,95)
Odd minute
Partner A does 1 heavy dead lift(135,95)
Partner B does 3 Burpees
* Scale loads as needed.
Endurance & Stamina
3 x 1000m / 2 min easy
Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.
CFS Brief:
Regular Schedule Friday & Saturday. We will be closed Easter Sunday.
CBD Q & A With Melissa Gibson from Hemp & Humanity Tuesday April 10th, 7:30pm to 9:00pm
*CFS is excited to announce our new partnership with Kettlebell Kitchen, a fresh meal delivery service. Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating. KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)
Go to www.kettlebellkitchen.com and click on LOGIN in the upper right corner. One the next screen on the right side click on Create an Account Here. On the next screen when it asks for your zip code enter CFS’s zip code which is 01721. This is your delivery location. You will be asked if you want home or gym delivery but keep in mind there is an extra fee to have the meals delivered to your home as they come via FedEx. When asked what gym, start typing CrossFit Synergistics and our gym will pop up.
*Spartan Race Saturday May 12th 2:30pm heat. Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”. Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018. https:/www.spartan.com/en/race/detail/3350/overview
Fun wod with Deb this morning!
16:48
JD: 225# / 14#
Deb: 155# / 10#
Wallballs are starting to feel better. Burpees were all Rx and the foot felt fine.
Dead Pool with JD: 16:48 | 225#/155# | 14#/10#WB
Enjoyed this workout a lot more than I thought I would…I embraced the challenge 😬 Maintained strong sets on the Wall Balls and worked to keep up JD’s pace. Great teamwork!!
Dead Pool
12:57 rx
With Alex
Dead Pool
17:52 Roland and John
#20/#14/ #275
Thanks Roland for partnering up and pushing. #275 is a new high for me. CJ kept me honest getting the squats in WBs deeper, a constant challenge for me.