WOD Thursday 3/28/19

by | Mar 27, 2019 | News | 4 comments

Warm-Up:
CrossOver Symmetry 

WOD prep:
Hand stand push-ups and strict pull-up practice

WOD:
“Helmet Hair” (Courtesy of CFNE)
5 Strict Handstand Push-ups
10 Strict Pull-ups
30m Walking Lunge
20 AbMat Sit-ups

Option 2 Performance:
5 Rounds:
5 Box Handstand Push-ups
10 Strict Pull-ups
30m Walking Lunge
Walking Lunge
20 AbMat Sit-ups

Option 3: Fitness:
5 Rounds:
5 Dumbbell Strict Press (35,25)
10 Bar box assisted pull-ups or ring rows
30m Walking Lunge
20 AbMat Sit-ups

Post WOD:
Banded overhead distraction.

CFS Brief:
Come join the the CrossFit Synergistics Spartan Team!

Boston Sprint – Saturday, May 11th 2019

Charlton, MA

2:00 pm start time.

Kids 14 to 17 may participate with an adult.

Below is a link for a Spartan 60% off Groupon as well as the link to sign up for the Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)

Register under the CrossFit Synergistics team for the 2:00 pm start time.  

Register here for the race

Click here for the 60% off Groupon

Email John with any questions john@cfsyn.com.

We will be having Spartan team training on Saturdays @11:30 am.

4 Comments

  1. Ken A.
    Ken A. on March 27, 2019 at 9:32 pm

    Deb — I know that you are very courteous of your 7:30 p.m. friends, but please try to write a bit smaller on Thursday morning, and the same for all of the other WODs. We had 19 people tonight at 7:30 and only enough space for about half of the names. We crammed them in but a little more room on the whiteboard would be awesome.

  2. Deb.
    Deb. on March 28, 2019 at 8:49 am

    Helmet Hair: 18:06 Rx Really good workout to focus on working the strict movements! The HSPU went pretty well and kept them unbroken in 4 of the 5 rounds – for some reason round 2 was the one that broke 🙂 The pull up volume is big, so those got a little dicey in the later rounds. As always, the lunges are sneaky and the ab mats allowed you to catch up to yourself before you started all over again. Big class at 5:30 – Ken I wrote as small as I could, but we had quite a list…and quite a few laughs as well! Thanks Frozen (and CFNE)!

  3. Ken A.
    Ken A. on March 28, 2019 at 9:46 am

    Thanks the the preview Deb, and also thanks for sharing the whiteboard. We had nineteen last night and were missing some regulars including Mike O’Neill and Monday Meg. Looking forward to tonight at 7:30.

  4. Rob M
    Rob M on March 28, 2019 at 10:20 am

    Helmet Hair: 15:02 scaled. BHSP, pull-ups/RR.