WOD Saturday 7/20/19

by | Jul 19, 2019 | News | 3 comments

Life is all about taking time to smell the roses!

Warm-Up:
Coach’s choice

WOD prep:
Prep the row and planks

WOD:
North Pole
Teams of 2 or 3
Row as many calories as possible in 30 minutes. 
1 athlete works while the others rest.

5-minute rest

Then

Tabata core rotation 16 rounds:
20 seconds of work with 10 seconds of rest. Rotate the following movements in order:
1. Plank on the left side
2. Plank on the right side
3. Plank on the front side
4. Plank on the back side

CFS Brief:
Day 8 WLC
Click here to register for The Whole Life Challenge! (After registration make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)
– Last Minute Registration $59 July 8 through July 23

Save the date:
JumpNrope Double Under clinic with Molly Metz, 5-time World Jump Rope Champion.
Saturday, September 2:30 pm to 4:45 pm.
Details and signup coming soon.  The clinic will be limited to 15 athletes. $65.

3 Comments

  1. Deb.
    Deb. on July 20, 2019 at 10:28 am

    North Pole: Team Counter-Clockwise 411 Calories
    Fun working with Stacy and Shobhna! Great workout to just turn off your brain and row. Loved the Tabata Planks And did feel a bit like a pig on a spit at a BBQ 🐖 Thanks Frozen And Dana!!

  2. Scott Warnetski
    Scott Warnetski on July 20, 2019 at 10:40 am

    5k road race – 21:52.

    That was a hot one!

  3. John
    John on July 20, 2019 at 2:25 pm

    North Pole team 50+ with Joe A.
    542 calories
    Fun times on the rower!