Warm-up
Coach’s choice
WOD prep
Dead lift build to wod weight
WOD
“Beatin’ around the Bush”
3 Rounds for time of:
21 Calorie Row
14 Handstand Push-ups
7 Deadlifts (315, 205)
Option 2:
3 Rounds for time of:
21 Calorie Row
14 Box Handstand Push-ups
7 Deadlifts (225,150)
Option 3:
3 Rounds for time of:
21 Calorie Row
14 DB strict press (40,30)
7 Deadlifts (185,125)
Post WOD
Banded hamstring stretch.
Endurance & Stamina WOD
3 x 1000m / 2 min easy
Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.
CFS Brief:
Free class Friday February 2nd
*New rowing endurance and stamina wods. Will be posted daily. If your looking for a break from the barbell. Try it out. Note you still must sign in if just coming in for endurance and stamina wod. If you choose to do it the same day as you to the class WOD then your class wod sign in is fine you dont have to sign in twice. * This is not a coached WOD! Have fun with it.
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.
Beatin’ Around the Bush: 11:16 140# DL | 14 Strict HSPU to 2 Ab Mats
Back to my regular schedule, but a quick turn-around between workouts. A fun WOD – kept the dead lifts unbroken throughout. After the workout, I tested to see if I could do HSPU to one ab mat, and lo-and-behold…success! Next time it will be one ab mat.
Great job on the HSPU! All that work in the “harness system” has really paid off (wow…if that’s not an example of 5:30am humor, I don’t know what is!).
Beatin around the Bush
8:35rx
Beatin around the Bush
12:40 #245
10:35
25# dumbbell strict press
275# deadlift
Beatin around the bush
12:57 RX. Those deads got real heavy fast. Unbroken on HSPU thankfully or i might still be there