Warm-Up
Coach’s choice
WOD prep
5 X 5 Weighted strict pull-ups work to a heavy 5.
WOD
Meat and Potatos
AMRAP 13:00
Teams of 2. one athlete completes a round while the other rests
1 Burpee
1 Toes to Bar
2 cals on bike
Burpees and toes to bar go up by 1 each round. Cal bike goes up by 2
Options for toes to bar:
1. Knees to 90
2. Knees to KB
3. V-ups
4. Ab-mats x 2
Post WOD
Lax ball lats. 2 minutes per side
Endurance & Stamina
Short
2 x 2000m @ 26 spm / 4 min easy between sets.
Row two 2000 meter pieces @ 26 spm. Row for four minutes at light pressure during the rest period.
CFS Box Brief:
*New rowing endurance and stamina wods. Will be posted daily. If your looking for a break from the barbell. Try it out. Note you still must sign in if just coming in for endurance and stamina wod. If you choose to do it the same day as you to the class WOD then your class wod sign in is fine you dont have to sign in twice. * This is not a coached WOD! Have fun with it.
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
Donate to our CrossFit Synergistics team page or start a personal donation page of your own.
Strict pull-ups – tried to stay smart and not push anything since I can’t afford to have a set back.
5 @ 13.2
3 @ 18 and felt a little pinch in my neck so I stopped.
WOD with MJ: we got through the round of 7/14 and were in the middle of the 8/16 round.
MJ Rx through round of 6/12…
JD push-ups for burpees and 2x sit-ups for TTB
Nice job boys!! Sorry to have missed this morning, but for those who do go at night…keep an eye out for a special appearance at either the 6:30 or 7:30. I’m hoping to get there in time for 6:30 tonight. How can I say no to a partner workout with burpees, TTB AND bike?!
Pull-up – 62#
8+44rx w/ puckhead
Weighted Pull Ups: Strict, 4.4#, 8.8#, 12#, 15#x3
Meat and Potatoes: 7 Rounds Rx with Monika
Fun times at 6:30PM! Great to see Hana (and Jana) and the night-time crowd.
Wow!!! Nice job on the weighted pull-ups!
Thanks Beth! Miss not getting to see you – definitely need to workout together soon!