WOD Tuesday 4/23/19

by | Apr 22, 2019 | News | 10 comments

Warm-Up:
Coach’s choice

WOD prep:
2 position power snatch
Position 1 pockets
Position 2 above knee
*Build to a perfect single.

WOD:
Monkey Mind
Option 1, 2 & 3
4 Rounds for time of:
400-m run
7 Power snatches (60% of your perfect single)
3 Rope Climbs, 15 ft.

Options for rope climbs:
1. 12ft rope
2. Cargo net
3. 3 rope pulls ground to standing = one 15ft climb
4. 2 Rope pulls ground to standing = one 12ft climb

Post WOD:
Agile 8

CFS Brief:
Come join the the CrossFit Synergistics Spartan Team!Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00pm start time.
Kids 14 to 17 may participate with an adult.
Below is a link for a Spartan 60% off Groupon as well as the link to sign up for the Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)
Register under the CrossFit Synergistics team for the 2:00 pm start time.  


*28 Day 150 Nutrition Challenge is back. Monday April 29 to Sunday May 26th.

 

10 Comments

  1. JD
    JD on April 23, 2019 at 6:38 am

    Snatch prep to 95#
    Wod: 18:22 Rx @ 65#, 400m rub, 3 rope climbs per round
    Great energy today. Thanks Frozen!

  2. Ilana
    Ilana on April 23, 2019 at 8:40 am

    19:34 / 45#, 2 rope climbs per round
    I definitely have a love/hate relationship with the ropes! I look forward to rope climb days but they end up feeling more difficult than I anticipate…
    Fun class today! Thanks John

  3. Deb.
    Deb. on April 23, 2019 at 8:48 am

    Snatch Prep: 65#
    Monkey Mind: 21:08 Rx | 400M Run | 45# Snatch (70% of Prep) | 3 Rope Climbs
    The 5:30 class definitely brought the energy this morning! To Ilana’s point, I also look forward to the rope climbs…until I’m halfway through a WOD like this 🙂 Thanks Frozen – this was a fun little triplet!!

  4. Ryan
    Ryan on April 23, 2019 at 9:10 am

    12:53 @ 75#

    snatch prep – 110#

  5. Deb.
    Deb. on April 23, 2019 at 9:13 am

    And once again, you and Matt could have had your hair done along with mani and pedis before I finished my last rope climb. Thank you for not taking me down on my second run – or maybe you should have as that would have saved me having to do the rest of the workout 🙂 It’s good to see we both have great reflexes! Nice work today!

  6. JD
    JD on April 23, 2019 at 9:23 am

    I just noticed a typo…while the 5:30 does get a bit wild…there was certainly no 400m rub! It was a run…and it was awful!

  7. Ryan
    Ryan on April 23, 2019 at 9:59 am

    glad we both came out unscathed! Nice job today

  8. Rob M
    Rob M on April 23, 2019 at 3:13 pm

    Monkey Mind: 23 something..75#, 125# prep.

    On to happier topics: “Breakfast Wednesday” tomorrow! Meet at the box at 7:30am!

  9. Meg Fifield
    Meg Fifield on April 23, 2019 at 9:09 pm

    Evening workouts this week due to work, but I was psyched today to do my first ever rope climb! I did rope pulls for the WOD and took a practice climb at the end. Now to work on getting back down because that was not pretty 😂

  10. John
    John on April 24, 2019 at 9:17 am

    Way to go Meg!