Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
“Team Biking Cindy ”
For Time teams of 3
2 athletes work while the other rests. One athlete starts on the bike. The other 2 athletes will complete 1 round of Cindy while the other rests. When an athlete finishes their round of Cindy they will move to the bike and ride. The athlete coming from the bike will rest. Continue this rotation until the wod is complete. You must complete the rounds of Cindy before moving on to the next round of calorie bike.
120 cal bike
12rds: Cindy
90 cal bike
9rds: Cindy
60 cal bike
6rds: Cindy
40 cal bike
2rds: Cindy
20 cal bike
3 Rds Cindy
Cindy…
5 Pullups
10 Push-ups
15 Squats
Pull-up options:
Ring rows
Banded strict
Push-up options:
Knees or box
Post WOD
Foam roll Lats 2 minutes a side.
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
Team “Mobility Challenged”
Tracey (ring rows), MJ (RX) and JD (ring rows)
27:28
This one was rough…never seemed to be enough rest!
Great team!
Agreed – great team. JD rocked the one legged bike and push-ups. Major props!
Agreed – great team. JD rocked the one legged bike and push-ups. Major props!
Tour de Cindy: Team Dottirs (Deb, Becka, Jess)
28:27 Deb and Becka Rx | Jess some ring rows and knee push ups, but lots of Rx!
Really fun workout with a great team! Cindy is my favorite workout and I even made friends withe bike. As John said to me “Just channel your inner Hanna”…after all, we are twins 🙂 Nice job to the Mobility Challenged team finding a way to make it work and keep everyone moving!
You could be Deb Hannasdottir! Nice ring…no??
We made a pretty good showing as a team. Always moving. I may just decide not to use my right leg on the bike anymore….even when it’s better!
JD you are on to something!
Glad that you are making friends with the bike Deb. I don’t think I’ll ever reach that point. For me it’s pretty much a hate-hate relationship, and I don’t see it changing. Looking forward to 7:30 p.m.
Well Ken, when I say “friends” I mean I have a tolerance. It’s not someone I’d want to spend a weekend with. You’ll have a blast with this workout!!
Deb and Becca -> thanks for letting me join the Dottirs team!!!! You guys really rocked it!
I need to work on my pull ups. It was nice to get a few kipping pull ups in.
I really like the bike! We have a great understanding! 😍🤪
Very strange to see the letters Rx next to my name… a rare occurrence. I agree we had a great team with good communication to keep everything moving. JD – I’m again impressed with how you managed to make this work for you as a single leg workout. Goes to show that crossfit is for everyone provided you check your ego at the door and are willing to make modifications.
Awesome to have you Jess! So glad we finally got to workout together again! Great job this morning – that bike IS your friend!!
Oops…realized I didn’t write that I did ab-mats. Don’t want anyone to get the false impression that I did pistols on the good peg…that doesn’t happen on a good day! 15 ab-mats in lieu of air squats!
20:59 Rx with Joe A and Puckhead
It was a pleasure getting a little fitness on with you boys.
You guys definitely motivated me to work hard because I didn’t want to let you down. I’d like to think I always work hard but when you have an injured partner kicking some serious &%$ on the bike and doing one legged push-ups you have to step up your game. Now maybe I won’t be as intimated to show up for a partner workout and be worried I’ll be the last one to get picked. Cue grade school dodge ball memories……
You were great Tracey! One of the things I love so much about our merry band of misfits in the 5:30 class is the “special” brand of “fitness” we bring to the table! We’re all there just trying to stay one extra day on the outside of a pine box!
27:17
Kate/Dan/Roland