Warm-Up
Coach’s choice
WOD prep
Back squat Build to a heavy 3
WOD
Midnight Run
Compare score from (Thursday 7/20/17)
AMRAP 12:
8 Box jumps (24,20)
8 Ring dips
Ascending ladder of Kettlebell Swings by 3s. (53,35)
(8/8/3, 8/8/6, 8/8/9, 8/8/12, 8/8/15, 8/818, 8/8/21…..)
*Options for ring dips: Bands, boxes or bars.
*Scale load of Kettle bell if needed.
*Scale height of box as needed.
Post WOD
Banded hamstring stretch 2 minutes per side.
Endurance & Stamina WOD
2 x 10 min short intervals
Pre-set the monitor for a work time of 10:00 and a rest time of 4:00. Each interval alternate between 40 seconds fast rowing and 20 seconds easy rowing. During the rest time continue rowing at light pressure.
CFS Brief:
Free class Friday February 2nd
*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 do 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 this Saturday, 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.
Midnight Run
I don’t think I’ve done this workout before. 12 minutes never seems that long – but it was.
193 with 26# KB
PR on the back squat at 100#, even with the bum knee.
Jumped in to the 6:30 class today…obviously couldn’t do the back squats but did dumbbell strict press (5×25, 5×30, 5×35, 3×40, 3×45).
WOD: 244…through the round of 24 plus 8 box step ups (12” box step ups, box dips, 35# KBS)
Back Squat with Ilana: 125#
Midnight Run: 165 | 5 Strict Ring Dips Across | 35#KBS
Previous: 138 (4 Ring Dips Across)
Added a ring dip per round and was surprised at the difference in scores in 6 months time. Look out Katrin…I’m coming to get you!
Amazing Deb!
Back squat to 145 x 3
WOD: 202 (red band) / Previous 195 (red band)
Nice to do this next to Marc, who seemed to fly through his box jumps with no problem! Chasing him, I was able to keep up on the last box jumps and finish with a tie!
That Marc is an inspiration to us all!! Nice job today on the back squats – they looked great, even though you were going “light”. And way to go getting a PR on the WOD!!
Nice work with the squat!
255×2 – failed 3rd rep
220 rx
Previous: 194 rx
Thanks! I am excited to see what I am going to be able to do once I get it fixed. It’s going to take time for me to get there….but I am going to bet that I will be a lot stronger. I will, at least, have no more excuses!
For time:
30 overhead walking lunges(45)
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges
7:25
Then
Back squat
285 for 3
Midnight run
AMRAP 12
8 box jumps(24)
8 KB swings(53)
Ascending KB swings by 3’s every round. Made it.to the round of 24 swings + 2 box jumps.
Previous 242 reps
Today 238reps
It was suppose to be a rest day but your can’t skip squats. 😉
#245×3
Midnight run
217 (push ups / step ups / #53)
Back squat 125#
Midnight Run 193 RX