Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Stocking Stuffer
5 rounds for time
30 Wall balls(20,14)
30 Russian KB swings(70,53)
30 Box jump overs(24,20)
30 HSPU or DB press(30,20)
30/21 cal row
*Rest 1 minute between rounds
* Reps go down by 5 after each round
*Cals for ladies 21,18,15,11,7
Round 1 30 reps
Round 2 25 reps
Round 3 20 reps
Round 4 15 reps
Round 5 10 reps
Option 2:
5 rounds for time
30 Wall balls(20,14)
30 Russian KB swings(53,35)
30 Box jump overs(24,20)
30 HSPU or DB press(25,15)
30/21 cal row
*Rest 1 minute between rounds
* Reps go down by 5 after each round.
Cals for ladies 21,18,15,11,7
Option 3:
4 rounds for time
25 Wall balls(14,10) 9ft target
25 Russian KB swings(35,26)
25 Box jump overs(20,12)
25 HSPU or DB press(20,10)
35/18 cal row
*Rest 1 minute between rounds
* Reps go down by 5 after each round
25,20,15,10
Cals for ladies 18,15,11,7
Post WOD
Foam roll for 5 minutes
CFS Brief:
Adjusted Holiday schedule:
The class schedule will be adjusted on the following dates.
- Sunday, 12/31
8:30am Adult CrossFit (Childcare will be offered)
10:00am Adult CrossFit - Monday, 1/1
11:00am BootCamp (this class will be combined with the Adult CrossFit class)
11:00am Adult CrossFit
-No kids/Teens classes
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Whole Life Challenge Starts January 20th
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
In with my 5:30 peeps in a massively scaled way…
22:40
Seated 8# wallballs to 10’
18# seated RKBs
25# strict Dumbell press
Abmat sit-ups (Rx)
Great to be in and moving!!!
That’s what it’s all about Bueller, keep on moving!!!!
Stocking Stuffer: 44:05 | 10#WB | 44#RKBS | 15 Banded HSPU/Round
The one minute of rest is simply a decoy – by the time you catch your breath, it’s time to go again! A great workout to try to just keep on moving and have a little fun. Awesome to see JD this morning and that familiar voice telling me to pick stuff up and get taller. Thanks Hanna – and have fun with this one later…
Seated wall balls? Oh Downes-I hope those of us with our feet in tact DO NOT see this in our WODing futures. Impressive!!
It was impressive to watch as well – he never missed one. If it were me, the ball would have been bouncing everywhere!! Then again, he’s a volleyball player, so he has skills.
With an 8# wall ball it was almost like using a weighted volleyball. As a setter in my past, I just kept trying to hit the same spot over the top of the net. It was actually a cool way to do it. Couldn’t have done 10#…but eight…(or 6# come to think of it, it seemed much lighter than 10#) the black and grey wallball) was perfect!
Stocking stuffer: 40:10 (hspu: 15,12,10,7,5 / 10# wall ball)
Really liked this WOD! It kicked my butt, but I was glad to decrease in reps each round!
37:15 Rx