Kevin
Warm-Up
Coach’s choice
WOD prep
Bench press
Work to a heavy set of 5
WOD
“Front to Back”
3 Rounds, Not for Time:
10 Strict Toes to Bar or v up toe touches
20 Romanian Deadlifts (45,35)
30 hollow rocks
40 Banded Good Mornings
Cash out::
Group 1 mile easy run..
Post WOD
10 minutes of mobility you choose.
CFS Brief:
Whole Life Challenge Starts January 20th. There is still time to join in!
Click here for a Player Quick Start Guide.
Click here to register for the Whole Life Challenge. After you register you will see an orange box on your profile page that says join or create a team. Click on that and search CrossFit Synergistics and join our team!
CFS is excited and proud to participate in the Fight For Air Climb at One Boston Place on February 3rd.
This challenge is 41 floors (789 steps)!
Join our team and let’s do this together. Pre-registration is open until January 30th and is $35. You may also register on the day of the event for $50.
Link to Fight For Air Climb registration page
3 Rounds NFT
10 seated wallballs (8#)
20 one leg RDL (26#)
30 Hollow Rocks
40 Russian Twists (10#)
No cash out run for me.
Bench to 165#
5 Rep Bench: 90#
Front to Back: Strict TTB | 35# RDL | Blue Banded Good Mornings
Fun time this morning with Mike and Sarah. This WOD was a great opportunity to focus on quality of movement – got three unbroken sets of 10 TTB. The mile run was exhilarating.
This workout made me realize how much I need to work on my core strength! Thanks to CJ for helping me “scale” my V-ups and my hollow rocks! I’m glad Deb found the run exhilarating… We should all be more like Deb! I found the run dreadful! Kudos to Kurt for staying so chipper the whole mile 😁!
Bench 225 for 5.
3 rounds
10 strict TTB
20 RDL #45
30 hollow rocks
40 banded good mornings green band.
Cash out 1 mile easy run.
Great day of training with the 9:30 crew.