Dave & Jana
Warm-Up
Coach’s choice
WOD prep
15 minutes to build to a heavy 7 front squat.
WOD
KFC
AMRAP 5:
21-15-9
Kettlebell Swing (53,35)
Front Squat (115,80)
Calorie Bike
*15-11-7 bike for ladies.
Rest 5:00
AMRAP 5:
21-15-9
Kettlebell Swing (53,35)
Front Squat (95,65)
Calorie Bike
*15-11-7 bike for ladies.
Option 2:
AMRAP 5:
21-15-9
Kettlebell Swing (53,35)
Front Squat (95,65)
Calorie Bike
*15-11-7 bike for ladies.
Rest 5:00
AMRAP 5:
21-15-9
Kettlebell Swing (53,35)
Front Squat (75,50)
Calorie Bike
*15-11-7 bike for ladies.
Option 3:
AMRAP 5:
21-15-9
Kettlebell Swing (35,26)
Front Squat (75,50)
Calorie Bike
*15-11-7 bike for ladies.
Rest 5:00
AMRAP 5:
21-15-9
Kettlebell Swing (35,26)
Front Squat (55/35)
Calorie Bike
*15-11-7 bike for ladies.
Post WOD
KB quad smash (AHAP)
CFS Brief:
Free class Friday 1/5/17
Whole Life Challenge Starts January 20th (Early registration ends January 3rd)
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
Scale ‘o Rama!
15-11-7 rep scheme
Dumbbell row (40#)
Left leg pistols (green band)
Three appendage biking
Round 1: finished the 15s, 11s and the 7 rows (85 reps)
Round 2: finished the 15s, 11s, 7 rows and 3 pistols (88reps)
KFC: 21-15-9 | 15-11-7
Round 1: 77 Reps 35# KB | 65# FS (Completed 5 FS in the 15’s)
Round 2: 74 Reps 35# KB | 55# FS (Completed 2 FS in the 15’s)
A spicy little workout in which 5 minutes of rest seems to fly by as compared to the 5 minutes of work.
Round 1: 89 rx
Round 2: 88 rx
Holy smokes! I was not expecting the squats to feel as hard as they did! It’s not often that I look forward to getting on the bike!
Nice job!! Way to hold on to that bar!
94/89 rx. That got 🌶!
KFC:
Round 1: 103 @ 65#
Round 2 : 102 @ 55#
The squats flowed until I got to the last 5 in ever set!
🙂
R1 – 98 #95/#53
R2 – 99 #75/#53