WOD Thursday 4/25/19

by | Apr 24, 2019 | News | 7 comments

Warm-Up:
Rolling Game

WOD prep:
Prep the movements

WOD:
Apple Core
(6 rotations) (18-1 minute rounds with 1 minute rest between stations)
1 minute max calorie row
1 minute rest
1 minute max calorie bike.
1 minute rest
1 minute ab-mat sit-ups
1 minute rest

*Your score for this WOD Is total number of calories on the rower/ bike and total ab-mat sit-ups.

Post WOD:
Agile 8

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.  


*28 Day 150 Nutrition Challenge is back. Monday April 29 to Sunday May 26th.

 

 

7 Comments

  1. Rob M
    Rob M on April 25, 2019 at 8:17 am

    Apple Core: 141+222+183=546 row|bike|abs.

  2. Deb.
    Deb. on April 25, 2019 at 8:52 am

    Apple Core: Row 78 | Bike 95 | Ab Mats 212 Total: 385
    I wanted to keep things consistent throughout the 6 rounds, which I managed to do. This will sneak right up on you, but it’s a great interval training workout. Plus, misery loves company, so it’s fun to look around at everyone else trying to compose themselves before the next round begins 🙂 Thanks Frozen and thanks also for the tips on double unders – I know it is 100% user error.

  3. Ken A.
    Ken A. on April 25, 2019 at 11:38 am

    CrossFit Palm Beach, Jupiter FL

    18-16-14-12-10-8

    V-ups
    Russian KBS
    Strict pull-ups (12-10-8-6-4-2)
    400 meter run in 80 degree heat

    This is a really nice place. Supposedly a good massage parlor nearby too.

  4. Deb.
    Deb. on April 25, 2019 at 11:47 am

    I’ll wait for the video… 🙂
    Enjoy what I hope is a vacation!

  5. Ken A.
    Ken A. on April 25, 2019 at 12:00 pm

    Thanks Deb. I may have to hire Ken Earley to make the video “disappear.”

  6. Roland
    Roland on April 25, 2019 at 9:19 pm

    Apple Core:
    Row: 129
    Bike: 186
    Ab Mats: 184

  7. Kathi
    Kathi on April 25, 2019 at 9:22 pm

    Apple Core: Row 89/Bike 101/Abmat 199 Total = 389
    What started as an absolute half-brained cluster #@c! ended up in a fun, semi competitive, keep on moving WOD. Thanks to Elizabeth for the push & support and for Kevin for not laughing or judging too hard while we pulled it together. Fun one John!!!