WOD Sunday 1/21/18

by | Jan 20, 2018 | News | 6 comments

Warm-Up
Coach’s choice

WOD prep
Bench Press build to a heavy 3

WOD
Sailing
5 Rounds:
20 Sit-Ups
20 Jumping Lunges
30m Hand stand walk

Option 2:
5 Rounds:
20 Sit-Ups
20 Jumping Lunges
6 wall climbs

Option 3:
5 Rounds:
20 Sit-Ups
20 step back lunges
30m Bear crawl

Post WOD
Banded hip distraction 2 minutes per side.

CFS Box Brief:
Day 2 Whole Life Challenge.  Scoring opens at 7pm tonight.  Post day 1 score by midnight on Sunday.

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

Donate to our CrossFit Synergistics team page or start a personal donation page of your own.

6 Comments

  1. Deb.
    Deb. on January 21, 2018 at 10:45 am

    Bench Press: 95# (Failed at 2.5×100# twice)
    Sailing: 16:26 | 6 Wall Walks/Round
    Those wall walks got spicy each round 🙂
    Love today’s photo – lots of great faces…

  2. JD
    JD on January 21, 2018 at 10:50 am

    Bench to 3×175#
    WOD: 8:12
    5 RFT
    20 ab-mats
    10 ring rows
    10 box HSPU

  3. Roland
    Roland on January 21, 2018 at 11:16 am

    Bench to #215
    Sailing
    14:22 (step back lunges, 3 wall walks)

  4. Ilana
    Ilana on January 21, 2018 at 5:51 pm

    Bench press 3 x 105#

    WOD: 16:26 / 6 wall walks

  5. Ilana
    Ilana on January 21, 2018 at 10:25 pm

    Oops! My time was 6:12…

  6. Ilana
    Ilana on January 21, 2018 at 10:26 pm

    Last try: My time was 16:12!