Reaper
Warm-Up
Coach’s choice
WOD prep
Prep the Clean & Jerk to Wod weight.
WOD
“Don’t Fear the Reaper”
Teams of 2. 1 person works while the other rests. Divide the reps however you like.
30 Clean & Jerks (135,95)
2 mile bike
20 Rope Climbs
After every rope climb perform 5 Burpees
2 mile bike
30 clean and Jerks(Same)
*Scale loads as needed. You should be able to cycle stes of 5.
Rope climb option:
1. Cargo net climbs
2. 3:1, 2:1 or 1:1 rope pulls
Post WOD
Foam roll lats and upper back for 5 minutes.
CFS Brief:
Whole Life Challenge Starts January 20th. There is still time to join in!
Click here for a Player Quick Start Guide.
Click here to register for the Whole Life Challenge. After you register you will see an orange box on your profile page that says join or create a team. Click on that and search CrossFit Synergistics and join our team!
CFS is excited and proud to participate in the Fight For Air Climb at One Boston Place on February 3rd.
This challenge is 41 floors (789 steps)!
Join our team and let’s do this together. Pre-registration is open until January 30th and is $35. You may also register on the day of the event for $50.
Link to Fight For Air Climb registration page
I really apologize to everyone. All I said to Frozen was that I wanted to do rope climbs on my birthday. I don’t know why he thought I would like all the rest of this stuff!
Reaper — I was there and I thought I heard you mumble something about burpees between the rope climbs ….
Hahahaha
You know your in trouble when the rope climb is the rest:)
MJ and JD (Kato and the Gimp)
19:53
23 burpee buy in (JD sub 5 push-ups and 5 ab-mats for 5 burpees)
30 C+J (JD sub 45# strict press)
2 mile bike
20 rope climbs (JD sub seated KB rope pulls @ 35#…should have done 44#)
…and back down same as before
Fun wod!!!
Fear the Reaper! With Melissa.
20:18? l M 55# C+J J: 80# C+J / 10 rope combo – M : 3 rope pulls J : rope climb.
This was a fun WOD glad I only did 5 rope climbs got tired pretty quick!
Melissa killed the bike!!!!
Awesome crew at 5:30!!!
Really bummed to miss this one today as it looks like a blast! I do love a good rope climb – I mean 10 good rope climbs. Happy Birthday Reaper!!
I’m dreading this one Deb. I think that Johnny CrossFit should change the name of the WOD to “Don’t Blame the Reaper.”
Well, you could just blame Reaper…who doesn’t love a few burpees after a rope climb?!
This one was not as bad as it seemed. Actually great WOD as long as it was scaled correctly (so, thanks Reaper!).
23:29 partnering with my sister and team named “F-bombs” by John (oops – we might have snuck in a swear or two)… Anyway, we felt great about our scales – Ilana 6 rope climbs and 65# clean and jerk / Michelle 6 cargo net climbs and 75# clean and jerk.
And we missed you, Deb!
Hey Deb…I kind of feel like after all of this conversation on the blog, perhaps you should try and sneak in there later this afternoon…just sayin’…who doesn’t like 10 good rope climbs and biking for distance (oh…and by the way…2 miles equals right around 100 calories).
Yes Deb. You are always welcome at the 7:30 p.m. campfire.
I had best start the 3 mile timed bike ride for the Whole Life Challenge today in order to be finished by the end of the actual Whole Life Challenge. 150 Calories on the bike is not going to be pretty.
And I missed the chance to drop some F-Bombs with the sisters!!
I agree with you, Ilana! It was a good one. C&Js got spicy. Scaling it appropriately is important. Tin Man, Steve, and I got 23:23 (105# and 115#). Pretty freaky to finish with that time on my 46th birthday! Thanks for the rope climbs, Frozen!
Don’t Fear the reaper!
With the Birthday boy! – Reaper/Steve/Roland
23:23 #105/#115
With Hanna
26:26 RX with 100 cals on the bike
Rope climbs were so much FUUUUUUUUNNN…
23:55 w/ Ken and rob
135/115/105
Not your fault Reaper, but Rob and I got paired with Ryan. Nothing against Ryan, but the whole concept of “rest” kind of went out the garage door when he walked in. That was a rough one.