Warm-Up:
Coach’s
WOD prep:
Axle bar or trap bar dead lift. 20 minutes to build to a heavy triple.
WOD:
“OPTIMUS PRIME”
Option 1 Opens:
AMRAP in 7 minutes
Wall Ball Shots (20,14)(10′)
5 Deadlifts (225,155) at the top of each minute
*The workout starts with wall ball shots. At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall ball shots. The total score will be the number of wall ball shots completed and deadlifts completed.
Option 2 Performance:
AMRAP in 7 minutes
Wall Ball Shots (20,14)(10′,9′)
5 Deadlifts (205,135) at the top of each minute
Option 3 Functional fitness:
AMRAP in 7 minutes
Wall Ball Shots (14,10)(10′,9′)
5 Deadlifts (155,105) at the top of each minute
Post WOD:
Banded hamstring stretch & couch stretch
CFS Brief:
Come join the the CrossFit Synergistics Spartan Team!
Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00 pm start time.
Kids 14 to 17 may participate with an adult.
Below is a link for a Spartan 60% off Groupon as well as the link to sign up for the Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)
Register under the CrossFit Synergistics team for the 2:00 pm start time.
Click here for the 60% off Groupon
Email John with any questions john@cfsyn.com.
We will be having Spartan team training on Saturdays @11:30 am.
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This WOD looks horrible, even for Deb who loves wallballs. But in other CFS news …. Hannah played Jimmy Buffett’s “Cheesburger in Paradise” last night in honor of Josh S’s foray to Five Guys in Brockton yesterday at the 7:30 p.m. WOD. The double cheese burger with fries warrants seven minutes of wall balls. 🙄
3 Heavy Deadlift: 195# on the Axle Bar
Optimus Prime: 33 Wall Balls | 14# WB to 9′ Target | 155# DL with Axle Bar
The deadlift WOD prep was fun, in that twisted kind of way. We coined the term “Sloth Grip Deadlift” when lifting with the axle bar. Those of us with smaller hands will benefit from using it. Channel your inner sloth. (MJ has perfected this skill)
I took up Matt’s challenge to use the axle bar for the workout as well which made for some fun there. Again, fun in a very twisted kind of way. You mix anything with wall balls and you instantly have a party. Thanks for the party Frozen…and have fun with this one Ken!
OPTIMUS PRIME: 141 Rx topped off by breakfast and great company at Sunnyside. Life is good!
3 Heavy DL with the trap bar: 155# (PR, last 3RM was 115. Every day I realize how much stronger I am now that my knee is better)
Maximus Prime: 93 10# wall balls to 8′ target | 105# DL with trap bar
The wall balls got sloppy quickly after round 1. These short workouts are burners.
Prep: Axle Bar to #235
Optimus Prime: 66 #205
The goat totally offset the wheelhouse today. Fell off the rails in R5
We always have fun at 7:30 Deb. That’s why we are the land of misfit toys.
Was there a lawyer in the Land of Misfit Toys?! Hhhmmm…that’s a loaded question (full disclose both my dad and brother are lawyers).