Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Good & Plenty
EMOM x 16 (4 Rounds):
1st: 15/12 Calorie Bike
2nd: 5 Hang power cleans (115,80) + 5 Push-press(115,80)
3rd: 15/12 Calorie Bike
4th: 2 rope climbs
Option 2:
1st: 15/12 Calorie Bike
2nd: 5 Hang power cleans (95,65) + 5 Push-press(95,65)
3rd: 15/12 Calorie Bike
4th: 1 rope climb
Option 3:
1st: 12/8 Calorie Bike
2nd: 5 Hang power cleans (75,40) + 5 Push-press(75,50)
3rd: 12/8 Calorie Bike
4th: 3 rope pulls.
*Scale loads as needed.
Endurance & Stamina:
5 x 1000m / 1 min easy
Row five 1000 meter pieces. Row for one minute at light pressure between each 1000.
CFS Brief:
18.5 released Thursday night at 8pm.
*CFS is excited to announce our new partnership with Kettlebell Kitchen, a fresh meal delivery service. Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating. KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)
Go to www.kettlebellkitchen.com and click on LOGIN in the upper right corner. One the next screen on the right side click on Create an Account Here. On the next screen when it asks for your zip code enter CFS’s zip code which is 01721. This is your delivery location. You will be asked if you want home or gym delivery but keep in mind there is an extra fee to have the meals delivered to your home as they come via FedEx. When asked what gym, start typing CrossFit Synergistics and our gym will pop up.
*Spartan Race Saturday May 12th 2:30pm heat. Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”. Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018. https:/www.spartan.com/en/race/detail/3350/overview
That bike is a killer!
15 cal bike
95# HPC/PP
15 cal bike
Cargo net
I just can’t seem to get my footwork to use my left foot as the clamp and it doesn’t feel stable to use my right foot yet. Even the cargo net was an adventure.
Nice job JD!! That bike is no joke and neither is the cargo net!!
15 Cal Bike
75# HPC/PP
15 Cal Bike
2 Rope Pulls
Been down and out with Flu since Sun. I think I found new undiscovered parts of the lungs with bike sprints today.
I absolutely feel your pain on that John!! If it is any consolation, it will eventually go away. 🙂
Good & Plenty
15 cals / #115 / 15 cals /2 RC’s
Good and plenty
15 cal bike
115 barbell
2 rope climbs.