WOD Tuesday 12/17/19

by | Dec 16, 2019 | News | 3 comments

Tom

Warm-Up:
Coach’s choice

WOD prep:
Gym Nasty
12 minutes for Quality
Accumulate max time /reps/distance:
Minute 0-4 Core
Level 1 Plank
Level 2 Hollow hold
Level 3 Hollow hold

Minute 4-8 Handstand walk
Level 1 Bear crawl
Level 2 Wall walk
Level 3 Handstand walk

Minute 8-12 Handstand push-ups
Level 1 Push-ups
Level 2 Box handstand push-ups
Level 3 Strict handstand push-ups

WOD:
Grinch
Option 1:
AMRAP 8
20 Dumbbell hang clean & jerks (50,35)
40 Double unders

Option 2:
Grinch
AMRAP 8
Grinch
20 Dumbbell hang clean & jerks (40,25)
40 Double unders

Option 3:
Grinch
20 Dumbbell hang clean & jerks (30,20)
40 Double unders

Options for double unders:
1. 40-speed steps
2. 60 single unders

Post WOD:
Foam roll for 5 minutes

CFS Brief:
New CFS apparel is now available through a temporary on-line store that we have set up.  This store will be available until Wednesday, December 18th at midnight.
Click here to log into the online store for apparel.

6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts Saturday, January 18th)

– Early Registration $39 on or before January 6th
– Regular Registration $49 January 7th to January 12th
– Last Minute Registration $59 January 13th to January 29th

Click here to register for The Whole Life Challenge! (After registration, make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)

 

3 Comments

  1. Rob M
    Rob M on December 17, 2019 at 7:48 am

    Breakfast Wednesday tomorrow (again:)! Meet at the box at 7:30 am and we will decide where to go. Everyone welcome!

    Gym Nasty: 2+12@40

  2. Deb.
    Deb. on December 17, 2019 at 9:41 am

    Gym Nasty: Minutes 0-4 Extended Hollow Hold: 2:40 | Minutes 4-8 Handstand Walk to a 25# Plate (up-up-down-down=1): 25 Reps | Minutes 8-12 Strict Handstand Push Ups: 11
    Grinch: 2+10 25# DB, 40 Speed Steps
    Loved working on quality gymnastics this morning! Treated the first 4 minutes as a tabata and maintained :20 work/:10 rest throughout. Opted to do handstand walks to a plate to practice moving my hands from the floor to an object and back down. This is a great drill for anyone who is working toward handstand walks. Start with a 10# plate to get the feel for it and then move on to the 15# and 25# plates. Then did strict handstand push ups with Ilana and Eddie 🙂 After all of that shoulder work, the Grinch really felt like, well…The Grinch. Thanks Hanna for getting us prepped and ready to go and for brightening up our Tuesday 🙂

  3. Roland
    Roland on December 17, 2019 at 3:11 pm

    Gym Nasty:
    04 – 4 Min Plank
    4-8 – Wall Walks. and Box Walks
    8-12- Strict Hand Stands
    Grinch 3+2 #40.