WOD Tuesday 1/9/18

by | Jan 8, 2018 | News | 8 comments

Warm-Up
Coach’s choice

WOD prep
3 poition power clean.  Bulid to a heavy complex.
From the floor 
Below the knee
pockets

WOD

Furiuos 5

AMRAP 5
21-15-9
Power clean(115,75)
Cal bike
*15-11-7 bike for ladies.

Rest 5 minutes

AMRAP 5
15-12-9
Power clean(135,95)
Cal bike
*15-11-7 bike for ladies.

Rest 5 minutes

AMRAP 5
12-9-6
Power clean(155,105)
Cal bike
*15-11-7 bike for ladies.

*Your score for this wod is your total reps for all 3 AMRAPS.

Option 2:
AMRAP 5
21-15-9
Power clean (95,65)
Cal bike
*15-11-7 bike for ladies.

Rest 5 minutes

AMRAP 5
15-12-9
Power clean (115,75)
Cal bike
*15-11-7 bike for ladies.

Rest 5 minutes

AMRAP 5
12-9-6
Power clean (135,95)
Cal bike
*15-11-7 bike for ladies.

Option 3:
AMRAP 5
21-15-9
Power clean (75,50)
Cal bike
*15-11-7 bike for ladies.

Rest 5 minutes

AMRAP 5
15-12-9
Power clean (95,65)
Cal bike
*15-11-7 bike for ladies.

Rest 5 minutes

AMRAP 5
12-9-6
Power clean (115,75)
Cal bike
*15-11-7 bike for ladies.

Post WOD
Banded hip distraction 2 minutes per side.

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

Donate to our team page or start a personal donation page of your own.

8 Comments

  1. JD
    JD on January 9, 2018 at 7:18 am

    5 strict pull-ups – 21 abmats – 14 cal
    5 strict pull-ups – 15 abmats – 11 cal
    5 strict pull-ups – 9 abmats – 7 cal

    Same rep scheme in all AMRAPs.

    Round 1: 92 reps
    Round 2: 88 reps
    Round 3: 81 reps

  2. Deb.
    Deb. on January 9, 2018 at 9:41 am

    Nice work JD!! An inspiration to all!!

  3. JD
    JD on January 9, 2018 at 9:52 am

    Deb…you’re too kind! Not sure how inspirational…although I do like yelling at other people to pick up the bar when I’m resting! Missed you today…but hope to see you tomorrow.

  4. JoeA
    JoeA on January 9, 2018 at 12:08 pm

    Round 1 = 77
    Round 2 = 59
    Round 3 = 45
    Total = 181RX

  5. Jcatoz
    Jcatoz on January 9, 2018 at 6:17 pm

    Joined the 5:30 am class today!!! Lots of fun going on!

    First AMRAP: 1 full round RX
    Second AMRAP : 5 cals short of one round – RX
    3rd round – 1 + 4 RX

    Happy to get the cleans in. 🙂 fun WOD!

  6. John(Frozen)
    John(Frozen) on January 9, 2018 at 9:11 pm

    You crushed it today!

  7. Ryan
    Ryan on January 9, 2018 at 9:18 pm

    198 rx

    80/63/55

  8. Roland
    Roland on January 9, 2018 at 11:36 pm

    178 rx