Jerry
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
“Jerry”
For time:
Run 1 mile
Row 2K
Run 1 mile
*If Biking instead of running:
3/2.5 miles bike = 1 mile run
Post WOD
Foam roll for 10 minutes
Endurance & Stamina WOD
See above
CFS Brief:
The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 22nd, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2018 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
Here are step-by-step instructions on how to sign up in English, Portuguese and Español. Be sure to sign up for the CrossFit Synergistics team!
Jerry: 29:13 | Previous – 29:16 (5/9/17) I’ll take the 3 second PR!
It does not get much better than starting the day off in the dark with the fire roaring and going out to honor a true hero. Thank you John for giving us all that opportunity.
Agree thanks John! Great job Deb!!!🤗 I still wish you drove your car for me to chase 😉
happy thursday!
I was afraid that Rob might have tried to get IN my car…thanks for the treats today!!
Mixin’ it up with the Ladies of 8:30 Boot Camp
Alternate Jerry
800M Run
Then 5x400M row, after each 400M row do 4 rounds of 5 PU’s and 10 AbMats
800M Run
30:56
Lol
21:15 Rx
Previous: 22:11
Ouch…somewhere far off Mac is crying.
Nice job Ryan!
27:23
28:45 Previous
Shaved off over a minute and still couldn’t beat Zogg. Maybe next year😏
Wanted to do this one in less than 27 min and finished in 26:58 – I’ll take it! Mostly thanks to the giant skunk I passed on the second run – surely motivation to run much faster!