Warm-Up
Coach’s choice
WOD prep
Power Snatch. Work up to a perfect single.
1-1-1-1-1-1-1
*Squat if capable
Skill: Double unders.
WOD
CrossFit Open Workout (14.1/11.1)
Amrap 10 minutes of:
30 Double-unders
15 Power Snatches, (75,55)
Option 2:
Amrap 10 minutes of:
30 Double-unders
15 Power Snatches, (55,35)
Option 3:
Amrap 10 minutes of:
60 Single unders
10 Hang Power Snatches, (35,25)
Post WOD
Lax ball scaps 2 minutes per side.
CFS Brief:
Adjusted Holiday schedule:
The class schedule will be adjusted on the following dates.
- Sunday, 12/31
8:30am Adult CrossFit (Childcare will be offered)
10:00am Adult CrossFit - Monday, 1/1
11:00am BootCamp (this class will be combined with the Adult CrossFit class)
11:00am Adult CrossFit
-No kids/Teens classes
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Whole Life Challenge Starts January 20th
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! The challenge is $29 for returning players (Make sure you click on the box that says you already have an account when registering) or $39 for new players.
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
Previous 3+23 RX
Today: 3+27 RX not huge progress, but still better than before 😉 Glad I checked my previous..
6 rounds rx 270 reps
First round 15 unbroken snatches
Then 6,5,4 the rest of the way 5 count between sets.
Unbroken dubs
Great job Kristen!
That’s 4 reps!! Huge when you consider that you were doing dubs and snatches. Nice job!!
I see you have stolen my double unders.
4+2
Subbed 12 GHD’s for DU’s
Mojo meter was a little low today.
So Math is hard today…I only added my DUs to my score here-I think I wrote it right in the board. It should be
3+42 RX😀 (19 better) WOOT!!
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