Warm-up
Coach’s choice
WOD Prep:
Prep the movements
WOD:
BuzzFeed
For Time
400m run
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Plate ground to over head (45,35)
10 Burpees
10 Toes to bar
10 Burpees
20 Plate ground to over head (45,35)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
400m run
Post WOD
Foam roll for 5 minutes
CFS Brief:
Perform a random act of kindness today!
Whole Life Challenge Starts January 20th
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! The challenge is $29 for returning players (Make sure you click on the box that says you already have an account when registering) or $39 for new players.
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 team page or start a personal donation page of your own.
Buzzfeed: 24:45 Rx (+5 TTB…apparently, you were not supposed to repeat the TTB round) Fun workout – we did John’s Birthday Burpees…plus quite a few 🙂
Great work on that workout today. Awesome movement. It was crazy to watch you just keep going. You never looked tired.
I was going to tell you not to do the TTB again but I wasn’t 100% sure I had seen you do them. It was a blur!