Leo
Warm-Up
Coach’s choice
WOD prep
Back squat. 20 minutes to work up to a heavy 5.
WOD
Beguiled
Option 1 & 2 (Opens & Performance)
Alternating On the Minute x 14 (7 Rounds):
Odd – 50 double unders
Even – Max wall balls (20,14)
Option 3: Fitness
Alternating On the Minute x 14 (7 Rounds):
Odd – 100 singles
Even – Max wall balls (14,10)
*Score is your total number of wall balls for all 7 rounds
* Scale wall ball load and height as needed.
Endurance & Stamina:
28 minutes with rate increase
Row a single 28 minute piece. Row the first seven minutes @ 18 spm. Then six minutes @ 20 spm, five @ 22, four @ 24, three @ 26, two @ 28 and one @ 30.
CFS Brief:
*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
*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.
Beguiled: 102
So happy to be back after a long 6 weeks post surgery! Modified today’s workout by doing 60# incline bench press (max, 10 reps), and for the 7 rounds 10 cal bike and abmats. Good choices – thanks John! I’m going to be smiling all day (and probably sore as the day goes on!).
Welcome back Tracey! Be careful on those box jumps!
Dreams Punta Cana with the Boss.
Strength HPC 4×5 building (JD: 95/115/135/155…ID: 65/75/85/95)
Deadlift 3×8 building (JD: 185/225/245…ID: 95/115/135)
WOD: 21-15-9…push-ups, abmat sit-ups, air squats (jumping squats for the boss).
JD: 3:45
ID: 5:11
I won’t be doing box jumps for quite some time – if ever! Enjoy vacation!
Heavy 5 Back Squat: 55#-110# – A lot of fun doing this with Kim!! I think she said she was on her “last set” at least twice 🙂
Beguiled: 93 Reps |100 Singles|10# WB to 9′ Target
Completed 13 Wall Balls in rounds 1-6 and 15 in round 7. Did a set of 10 to begin each round. Nice to see Tracey back in the box!!
Nice job Team Punta Cana! I may have to steal your programming for myself next week!
It was great to be seen, Deb! So good for me mentally and physically!
Heavy 5 BS #225
Beguiled: 123 reps with 40 DU’s per round
BS #140
WB 15, 15, 15, 15, 15, 15, 21= 111 @10”
100 s