Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Option 2:
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of single unders-unders
1 minute rest
Post WOD
Kettle bell calve smash. 2 minutes per side.
CFS Brief:
Please check the Web-site for possible schedule changes due to the snow storm on Thursday.
Free class Friday 1/5/17
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
The Ghost: 72 Cal Row | 84 Burpees | 789 Speed Steps | 945 Total
One of the biggest CrossFit mysteries…why does 1 minute of rest go by so quickly and 1 minute of burpees feels like at least 5 minutes?! Thanks for the coaching Hanna!
Row
19,18,20,20,18,21
Burpees
14,14,11,11,11,11
Doubles,
60,60,70,60,60,65
Total 563