5:30am Ladies
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
“JT…With A Twist”
21-15-9 Handstand Push Ups
42-30-18 Walking lunges
Rest 2 Minutes
21-15-9 Ring Dips
21-15-9 GHD Sit Ups or AB-mats x 2
Rest 2 Minutes
21-15-9 Push Ups
42-30-18 Double Unders
Option 2:
21-15-9 Box HSPU
42-30-18 Walking lunges
Rest 2 Minutes
21-15-9 Ring Dips or bar dips(bands if needed)
42-30-18 AB-mats
Rest 2 Minutes
21-15-9 Push Ups
42-30-18 Double Unders
Option 3:
21-15-9 Strict DB press(30,20)(25,15)
42-30-18 Walking lunges
Rest 2 Minutes
21-15-9 Ring Dips or bar dips(bands if needed)
42-30-18 AB-mats
Rest 2 Minutes
21-15-9 Knee Push Ups
84-60-36 Single unders
Post WOD
Lax ball scaps 2 minutes per side.
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
JT…With A Twist: 22:03 Total Time
WOD 1: 21-15-9 HSPU (Banded) and 42-30-18 Walking Lunges (5:07)
Next Round Started at 7:07
WOD 2: 21-15-9 Ring Dips (12 Strict|33 Red Band) and 21-15-9 GHD (8:33)
Next Round Started at 17:40
WOD 3: 21-15-9 Push Ups and 84-60-36 Singles
A fun workout with lots of variety – the walking lunges will sneak up on you. Oh, and so will the ring dips…and the push ups.
Great photo of the “Women of 5:30”
Was terrified of today’s WOD so I took the day off. But I did deadlift 150# of crated fine china from basement to dining room for Christmas dinner.
Functional Fitness wins again! For additional fun, you can pop up into a handstand during Christmas dinner 🙂