Happy Valentines Day!
Warm-Up
Coach’s choice
WOD prep
Build to a heavy double
WOD
Peaks and Valleys
AMRAP 15:
15 Hang Power Cleans (135,95)
15 Burpees of the bar
15 Chest to Bar Pull-ups
60 Double Unders
Option 2
AMRAP 15:
15 Hang Power Cleans (95,65)
15 Burpees of the bar
15 Pull-ups
60 Double Unders
Option 3:
AMRAP 15:
15 Hang Power Cleans (75,50)
15 Burpees of the bar
15 Ring rows or barbell pull-ups
120 Single Unders
Post WOD
Foam roll lats. 2 minutes per side.
Endurance & Stamina WOD
4 x 750m / 2 min easy
Row four 750 meter pieces. Row for two minutes at light pressure between each 750.
CFS Brief:
The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 22nd, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2018 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
Here are step-by-step instructions on how to sign up in English, Portuguese and Español. Be sure to sign up for the CrossFit Synergistics team!
New CFS Apparel Available in On-Line Store
New CFS apparel is now avaialble through a temporary on-line store that we have set up. This store will be available until Wednesday, February 14th.
Two Heavy Hang Power Clean: 95#
Peaks and Valleys: 2+137 65#HPC|15 Pull Ups|120 Singles
Liked this triplet and went for a weight I knew I could move well on the HPC. Decided to do all pull ups instead of some chest to bar and the rest pull ups. Waiting for the double-under fairy to bring me my double-unders. Happy Valentine’s Day to all!!
Peaks and Valleys: 2+29 45#HPC | Combo of KP-ups and RRows | 120 Singles, and of course burpees
This was a tough one for me – I knew I would be somewhere between 2 and 3 rounds before we started. I pushed myself to do pull ups and got 10 in round 1, 5 in round 2. Thanks John for coaching me on how to get a better result with them. I too am waiting for the double-under fairy but think fixing my knee will help me with jumping period. It puts a lot of strain on my knee so I end up having to break my sets into smaller chunks to give myself a little rest, even just 5 or 10 seconds off my toes helps.
Peaks and Valleys 2 + 87 @ 85# HPC, did box pull ups to change it up | double unders.
DU were tough in round one my arms felt like they were going to fall off and couldn’t get a rhythm going. Round 2 they were better, I had 23 left to make 3 rounds.
My legs were tired from yesterday and from being on my feet all day. Tomorrow will be a nice rest day!!!
Happy Valentine’s Day! <3 <3
Not a triplet…forgot to include the burpees in the count. Those were fun as well!!