WOD Wednesday 7/3/19

by | Jul 2, 2019 | News | 11 comments

Warm-Up:
Coach’s choice

WOD prep:
Sledgehammer/ ball slam practice

WOD:
“Farmers Tan”
10 rounds for time
100-m KB farmers carry (70,53)
10 burpees
10 Ball slams (AHAP) or 20 Sledgehammer strikes. You choose.
*Scale farmers carry as needed.

Post WOD:
Coach led Agile 8.

CFS Brief:
Click here to register for The Whole Life Challenge! (After registration make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)
– Early Registration $39 June 4 through June 26
– Regular Registration $49 Jun 27 through July 7
– Last Minute Registration $59 July 8 through July 23

4th of July schedule: 1 class at 8:00 am

 

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11 Comments

  1. JL
    JL on July 3, 2019 at 9:07 am

    Farmers Tan. 34:14. #70KB. Did 3 rds with #50lb slam ball. Then went 3 rds if #10lb sledge and back to slam balls. Good to be outside!

  2. Casey
    Casey on July 3, 2019 at 9:49 am

    Farmers Tan. 35:55. 53# kettlebell made me look forward to the burpees each round. Did 2 rounds of slam ball and then remaining 8 rounds on the sledge hammer (which I LOVED once I got going at it). Beautiful morning out!

  3. Deb.
    Deb. on July 3, 2019 at 9:54 am

    See…burpees CAN be fun 🙂 Nice work!

  4. JL
    JL on July 3, 2019 at 10:50 am

    I have to admit after toting 70lb KBs around when I got to burpees it was actually, dare I say, pleasurable.

  5. Deb.
    Deb. on July 3, 2019 at 11:01 am

    You realize that you both have put in writing that you “enjoyed” burpees. 🙂

  6. Casey
    Casey on July 3, 2019 at 12:24 pm

    I try very, very hard to never say I dislike or hate any particular type of movement. I just have some I like more than others 🙂

  7. Kathi
    Kathi on July 3, 2019 at 1:37 pm

    @ Maniac Crossfit – Portland Maine
    EMOM 8: 45-65#
    Metcon: 4+18 @ 75#
    I did hang power clean & front squat instead of snatch & OHS in the metcon

    Strength – 8 Min. EMOM
    2 Overhead Squats – From the floor
    *First 4 Minutes Across
    *Last 4 Minutes Climbing

    Metcon – 10 Minute AMRAP
    12 Deadlifts (115/75)
    9 Hang Power Snatch(115/75)
    6 OverheadSquats (115/75)

  8. John
    John on July 3, 2019 at 8:04 pm

    Way to get it done in Maine!

  9. John
    John on July 3, 2019 at 8:11 pm

    Farmers Tan
    31:15 RX Did this one solo. Loved the struggle!
    Great job by all who hit this one today! Which wolf were you feeding?

  10. John
    John on July 3, 2019 at 8:13 pm

    Great job on the sledge hits today!

  11. John
    John on July 3, 2019 at 8:15 pm

    JL you were a beast with the 70lb farmers carry. Way to grind it out today!