WOD Thursday 4/11/19

by | Apr 10, 2019 | News | 6 comments

Spartan race is coming!

Warm-Up:
Rolling game

WOD prep:
Prep the movements

WOD:
Dilly Dally
Teams of 2. One person works while the other rests.  Rotate plate ground to overhead and box jumps every other round.
For Time:
5,000/4,000 Meter Row

*Every 3 Minutes (Starting at 0:00):
10 Plate ground to overhead (45,35)
5 box jumps(30,24)

Option 2 Performance:
5,000/4,000 Meter Row

*Every 3 Minutes (Starting at 0:00):
10 Plate ground to overhead (35,25)
5 box jumps(24,20)

Option 3 Fitness:
5,000/4,000 Meter Row

*Every 3 Minutes (Starting at 0:00):
10 Plate ground to overhead (25,15)
5 box jumps(20,12)

Post WOD:
Lax scaps 2 minutes per side


CFS Brief:
Come join the the CrossFit Synergistics Spartan Team!Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00pm 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.

CFS will have the following classes on Marathon Monday, 4/15/19

5:30am CrossFit Adults
6:30am CrossFit Adults

4:30pm CrossFit Kids ages 8-11
5:30pm CrossFit Kids ages 12+

4:30pm CrossFit Adults
5:30pm CrossFit Adults

6 Comments

  1. JL
    JL on April 11, 2019 at 6:46 am

    Dilly Dally 23:25 #45. Team Double J or the Young and the Restless. Joe and JL.

  2. JD
    JD on April 11, 2019 at 7:21 am

    25:16 Rx
    MJ and I had a good system of consistent rowing and rotating who did which other movement each round.

  3. Deb.
    Deb. on April 11, 2019 at 8:44 am

    Dilly Dally “A Dottir and A Mother”: 24:47 | Jackie: 25# Plate, 20″ Box | Deb: Rx
    A great time partnering with Jackie this morning! We kept a good pace throughout and managed to not get mixed up on who was doing what…even though Frozen kept changing the rules 🙂 A nice group at 5:30am – rowling seems to bring out the best in everyone. Thanks Frozen!!

  4. Deb.
    Deb. on April 11, 2019 at 8:46 am

    Impressive! I believe MJ said afterward “That wasn’t so bad. I’m not looking to do it again anytime soon, but it wasn’t so bad.” Well said.

  5. Ryan
    Ryan on April 11, 2019 at 9:31 am

    23:36 Rx w/ Kion. Switched up the row every 500m

  6. Roland
    Roland on April 11, 2019 at 9:38 pm

    22:50
    Tim and Roland