WOD Thursday 5/10/18

by | May 9, 2018 | News | 5 comments

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Sixth Sense
Buy in 400m sand bag run (50,35)
then 6 rounds for time of:
10 Burpees
20 walking lunges
30 Sit-Ups
40 Double-Unders or 80 singles.
then
Cash out 400m sand bag run (50,35)

Option 2:
Buy in 400m sand bag run (40,25)
then 6 rounds for time of:
10 Burpees
20 walking lunges
30 Sit-Ups
40 Double-Unders or 80 singles.
then
Cash out 400m sand bag run (40,25)

Option 3:
Buy in 400m sand bag run (20)
then 4 rounds for time of:
10 Burpees
20 walking lunges
30 Sit-Ups
80 singles.
then
Cash out 400m sand bag run (50,35)

CFS Brief:
Day 4 of 21 day challenge.

*Spartan Race Saturday May 12th 2:30pm heat.  Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”.  Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018.  https:/www.spartan.com/en/race/detail/3350/overview

Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating.  KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)

5 Comments

  1. JL
    JL on May 10, 2018 at 6:22 am

    Home WOD. #50 sand bag. Singles. 35:06. Time is start of run to end of run. Not feelin it today just grinded thru.

  2. Deb.
    Deb. on May 10, 2018 at 9:32 am

    Sixth Sense: 23:04 35# Sandbag | 80 Singles
    This was a fantastic WOD! I wish it had been yesterday’s workout so we could have gotten the birthday burpees (and then some) done during the workout. But, I guess we did enough for Hanna this year AND next year…with a few extra 🙂 I tried to keep Becka in my sights throughout the 6 rounds and had her slightly and then lost just enough of a lead so that I could not catch her on the final run. Awesome work!! A lot of fun and lot of people grinding through. Thanks Frozen!! HAPPY BIRTHDAY HANNA!

  3. Roland
    Roland on May 10, 2018 at 1:29 pm

    Sixth Sense: 31:24
    Replaced 20cal bike for DU’s

  4. keith
    keith on May 10, 2018 at 7:09 pm

    Option 3, 4 rbds in 34:15 (50# run)

  5. Marcelo
    Marcelo on May 10, 2018 at 7:53 pm

    25:54 (s, 400 m run 35#)