WOD Wednesday 4/17/19

by | Apr 16, 2019 | News | 8 comments

Warm-Up:
Coach’s choice

WOD prep:
Power clean build to wod weight
Muscle up practice

WOD:
Option 1 Opens:
“Nasty Girls”
3 Rounds for time
50 Air Squats
7 Ring muscle-Ups
10 Hang Power Cleans (135,95)

Option 2 Sport:
3 Rounds for time
50 Air Squats
7 Burpee Chest to bar pull-ups
10 Hang Power Cleans (115,80)

Option 3 Fitness:
AMRAP 12
30 Air Squats
7 Burpee jump to bar front support.
10 Hang Power Cleans (75,55)

Post WOD:
10 second max watts on bike.
Then 
Agile 8

CFS Brief:
Come join the the CrossFit Synergistics Spartan Team!Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00pm 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.  

Register here for the race

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.

 

 

8 Comments

  1. JD
    JD on April 17, 2019 at 7:41 am

    Tons of fun with this WOD and a good 5:30 turnout.

    11:13 @ 115# and 5 bar muscle ups per round.

    Thanks for the “see the bar” cue Frozen! It makes a huge difference and now I just need to retrain my brain to do it.

  2. Deb.
    Deb. on April 17, 2019 at 8:47 am

    Nasty Girls: 9:32 | 7 Ring MU Transitions | 80# Hang Power Clean
    Who exactly ARE the “Nasty Girls”?! This was debated in the 5:30 class 🙂 The group warm up did not disappoint – Frozen always keeping it fun!

  3. Tracey
    Tracey on April 17, 2019 at 9:22 am

    Nasty Girls: 9:07 | 55# HPC | burpee jump 2 front support

    We had some fun in the 5:30am class today between the group warm up and the debate over who the “Nasty Girls” are! It was impressive to watch the muscle-ups in both the 5:30 and 6:30am classes, and I joined the breakfast club today which was an awesome way to start the day!

  4. Rob M
    Rob M on April 17, 2019 at 10:38 am

    Nasty Girls: 135# with burpee pull-ups and the occasional ctb but I forget my time 😳

    Breakfast at Spoon was great as usual and thanks to Tracey we remembered to take a group photo

  5. Ken A.
    Ken A. on April 17, 2019 at 1:42 pm

    I’m not sure who the Nasty Girls are, but they definitely are not from the 7:30 WOD.

  6. Deb.
    Deb. on April 17, 2019 at 2:22 pm

    Ken, are you then not-so-subtly insinuating that the Nasty Girls are indeed from the 5:30am class?!

  7. Ken A.
    Ken A. on April 17, 2019 at 2:33 pm

    I’m guessing it’s the noon class, but since I’ve never been I really don’t know. But it’s certainly not the lovely ladies from 5:30 a.m.

  8. Beth
    Beth on April 17, 2019 at 7:14 pm

    I took the noon class…I’ll accept the title.