Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Sand Blaster
Teams of 3. 1 person works while the other rests.
For Time:
800m Sand Bag Run(50,35)
6 Rope Climbs
30 Power cleans(135,95)
800m Sand Bag Run(50,35)
9 Rope Climbs
40 Power cleans(135,95)
800m Sand Bag Run (50,35)
12 Rope Climbs
50 Power cleans(135,95)
*Teams run together with the sand bag out side.
Option 2:
Teams of 3
For Time:
800m Sand Bag Run(50,35)
6 Rope Climbs
30 Power cleans(115,80)
800m Sand Bag Run(50,35)
9 Rope Climbs
40 Power cleans(115,80)
800m Sand Bag Run (50,35)
12 Rope Climbs
50 Power cleans(115,80)
*Teams run together with the sand bag
Option 3:
Teams of 3
For Time:
800m Sand Bag Run (40,25)
6 Rope Climbs
30 Power cleans (95,65)
800m Sand Bag Run (40,25)
9 Rope Climbs
40 Power cleans (95,65)
800m Sand Bag Run (40,25)
12 Rope Climbs
50 Power cleans (95,65)
*Teams run together with the sand bag
* Options for rope climbs:
1. 1 Cargo net climb = 1 rope climb
2. 3 Rope pulls = 1 climb
*Scale loads as needed.
Endurance and Stamina
20-Minute AMRAP
200m run
20 cal row
30 Cal bike
CFS Brief:
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
Super fun WOD…nice to be on my way back to fitness.
37:44 with Reaper, Kumar and Joe
I did 100m with a sandbag and that was enough, but since I actually ran around 1,900m of the 2,400m before my calf cramped, I’ll take it.
First runs post surgery.
Rope Climbs as Rx…another first post surgery
Power Cleans as Rx (135#)…those felt good. Thanks for the cues CJ.
That WAS a fun WOD! Who doesn’t love a ton of super fun rope climbs?!?!? Great job, JD. It’s great to see you getting back to 100%. Now I have my benchmark on the board back!
Sand Blaster with Lynn, Ilana, and Melissa: 35:36
35# SB|Rope Climbs|65# Power Cleans
Definitely should have gone heavier on the Power Cleans. Rope Climbs felt really good today and was very consistently between 2.5 and 3 extensions. Great workout and great to see JD getting back to running and climbing!!
Fun WOD with past, current and future Athletes of the Month (me, Dort and Henry). What an honor to be teamed with those guys. Greg got a little distracted waving to the crowds and signing autographs but we pushed through enough to keep our heart rates up.
Sand Blaster
With Alex,Hanna
24:10rx
And yes you can start the next rope climb as soon as your partner touxhes the metal at the top.
Hey!! We did not have that role climb rule!! We totally would have taken at least 10 minutes off our total time…
While I would have liked that rule too, I doubt we take 10 minutes off. And the sad part is…even if we took 10 minutes off they still beat my by more than 3:30!!!! Jeez. And I thought today was a great day. Perhaps time to recalibrate greatness!