WOD Tuesday 4/9/19

by | Apr 8, 2019 | News | 17 comments

Warm-Up
Coach’s choice

WOD prep
Rowing and double under technique.

WOD
The Ghost (Compare scores from 8/9/18) 
Option 1 & 2
6 rounds of:
1 minute of rowing for max calories
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Option 3:
The Ghost
6 rounds of:
1 minute of rowing for max calories
1 minute of burpees
1 minute of single unders
1 minute rest

Post WOD
Kettle bell calve smash. 2 minutes per side.

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.  

Register here for the race

Click here for the 60% off Groupon

Email John with any questions john@cfsyn.com.

We will be having Spartan team training on Saturdays @11:30 am.

CFS will have the following classes on Marathon Monday, 4/15/19

5:30am CrossFit Adults
6:30am CrossFit Adults

4:30pm CrossFit Kids ages 8-11
5:30pm CrossFit Kids ages 12+

4:30pm CrossFit Adults
5:30pm CrossFit Adults

17 Comments

  1. Ken A.
    Ken A. on April 8, 2019 at 9:58 pm

    @ Deb — check the board …. the 7:30 WOD had our own column to write all seventeen names …. including Kristin Wech and Spyrina …. and it was Mike O’Neill’s karate night.

  2. Deb.
    Deb. on April 9, 2019 at 7:43 am

    Sorry I missed it – I took a rest day today 🙂 It will probably still be there tomorrow, so I’ll look for it. I’m glad you had plenty of space for everyone…and you had Kristin Wech?! Lucky you.

  3. Rob M
    Rob M on April 9, 2019 at 7:52 am

    The Ghost: 144+55+72=271 Rx happy to get some dubs in today.

    “Breakfast Wednesday” tomorrow. Meet at the box at 7:30 am. You don’t need to do the 6:30am WOD to attend. Dropins welcome!

  4. John
    John on April 9, 2019 at 9:15 am

    144 cals on the row! Wow!

  5. Ryan
    Ryan on April 9, 2019 at 9:19 am

    555 rx
    Row = 149
    Burpees = 86
    Dubs = 320

    Previous: 532, 484

  6. Beth
    Beth on April 9, 2019 at 10:20 am

    Wow! I was planning on taking a few 7:30 classes when Mac gets back…looks like the time slot is full these days. Must be your charming personality Ken.

  7. Ken A.
    Ken A. on April 9, 2019 at 10:57 am

    Beth — there is always room for you at 7:30. Come join the party on the Island of Misfit Toys.

  8. Deb.
    Deb. on April 9, 2019 at 11:27 am

    Beth, we are extremely charming and welcoming at 5:30am…just to give you options.

  9. Jcatoz
    Jcatoz on April 9, 2019 at 11:52 am

    This WOD is a tough one!

    Row: 95
    Burpees : 64 – tried to keep 11/ round. Last 2 had 10
    Dubs 337.
    Total 493

    Previous: 409

  10. John
    John on April 9, 2019 at 3:48 pm

    97 row
    75 Burpees
    445 dubs
    617 rx

  11. Meg Fifield
    Meg Fifield on April 9, 2019 at 4:52 pm

    Rob, I’m interested in breakfast!

  12. Ryan
    Ryan on April 9, 2019 at 5:38 pm

    Nice work on the dubs. I definitely left some on the table!

  13. Rob M
    Rob M on April 9, 2019 at 6:48 pm

    Excellent Meg! We decide where to go in the morning after the 6:30am WOD.

  14. Roland
    Roland on April 9, 2019 at 8:28 pm

    Row: 121
    Burp: 60
    DU: 420
    604 RX

    Previous: 554 and 537

  15. Roland
    Roland on April 9, 2019 at 8:28 pm

    Row: 121
    Burp: 60
    DU: 423
    604 RX

    Previous: 554 and 537

  16. Kathi
    Kathi on April 9, 2019 at 8:38 pm

    The Ghost: 442 Rx

  17. Beth
    Beth on April 10, 2019 at 12:07 am

    Hahaha Hahaha 5:30am!
    I couldn’t function that early unless my house was on fire. 😂