Tracey
Warm-Up
Coach’s choice
WOD prep
Build to Heavy Single clean & jerk.
WOD
For Time 6 minute cap
Grace
30 Clean and Jerks (135,95)
Option 2:
30 Clean and Jerks (115,75)
Option 3:
AMRAP 6:
6 Clean and Jerks (95,65)
30 Single Unders
Endurance & Stamina:
12 x 1 min / 1 min easy
Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes.
CFS Brief:
*CFS is excited to announce our new partnership with Kettlebell Kitchen, a fresh meal delivery service. 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)
Go to www.kettlebellkitchen.com and click on LOGIN in the upper right corner. One the next screen on the right side click on Create an Account Here. On the next screen when it asks for your zip code enter CFS’s zip code which is 01721. This is your delivery location. You will be asked if you want home or gym delivery but keep in mind there is an extra fee to have the meals delivered to your home as they come via FedEx. When asked what gym, start typing CrossFit Synergistics and our gym will pop up.
*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
I guess this is what happens when you take a recuperation break – you’ve forgotten how to spell my name 🙂
I plan to make a comeback this week….so start thinking of some workouts for me!
From Dreams Punta Cana…lovely place but limited fitness space (more mirrors than free weights).
Partner WOD with the boss (each does 1/2 reps…rest while parter works)
42-30-18
Alternating dumbbell snatch (40/25)
Goblet squats (40# for both)
Burpees
Right around 12 minutes.
Lots of strange looks while we did our own thing among the elliptical machines and the cable stations!
Nice job! Definitely missed you guys for yesterday’s WOD – it was fantastic! Now go to the beach!
175#
5:34 115#
Way to go Keith!!
Grace
2:49 rx solo
We are ready for you to come back!Sorry about the misspelling of your name..
A little quality time with your friend Grace. Nice!
Wow!
3:55 rx
2:33 RX, PR
I don’t suggest starting with 15 unbroken.
Nice Job!
Grace:
3:43 RX PR
Previous 3:57 RX
Thanks, next time I’ll try smaller sets.
Just kidding with you – can’t wait to see you all soon!
Sub 4 nice job!
And a PR!
Sub for is great! Way to get after it!
Grace: 4:08 rx
Previous: 3:26 @ 115#
Want to hit this again when I’m not feeling quite so crappy. Definitely have sub 4 in me!
4:55 @ #115 doing singles the whole way. We need to do this again sooner rather than later. My last Grace was December of 2016 and was r-e-a-l-l-y slow. I was slow today but 46 seconds faster than 16 months ago.
Welcome back Tracey! Rumor is 100 box jumps for time for your welcome back WOD.
First class at CS. I’m glad to be back to CrossFit.
#125
6 rounds #75, s