3 Rounds:
5 Snatch Complex (1 Snatch Grip Deadlift, 1 Power Snatch, 1 Squat Snatch)
8 2for1 Wallballs
13 Toes to Bar
400M Run
WOD Blog |
Great job to all the warriors that battled through this one!
3 Rounds: 5 Snatch Complex (1 Snatch Grip Deadlift, 1 Power Snatch, 1 Squat Snatch) 8 2for1 Wallballs 13 Toes to Bar 400M Run
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We had such a fun weekend at the CAL competition this weekend! We had quite a few competitors: Bonnie, Marisol, Claudia, Nicole, Linda, Kai and Justin all threw down, and it was a blast to watch and cheer you all on. The amount of support at the competition was also pretty unbelievable. What a sight to see looking across the gym and seeing SO many of you screaming and yelling for your teammates and friends. Congratulations also to Bonnie and Nicole who placed 2nd and 3rd respectively in the Advanced Womens division! We're so happy for you!
Seeing our crowd at the competition made me think about why we Crossfit. In my opinion, it's not to be the best at exercising. Although competing is fun, I didn't join Synapse to win a competition, and I don't think any of you did either. We joined Synapse because while we're all getting beastly, we want to enjoy the ride. There's no doubt that we're competitive at Synapse. We've got some crazy great athletes around us. But we also remember our priorities. There's no reason for being great at CrossFit if you don't have a community around you like this. This is supposed to be fun. It's supposed to enrich your life, not BE your life. I hope you all remember that every time you workout, every time you have a bad day, every time something feels hard. It's just a workout. We're all just trying to be better. So when you're struggling, or feeling insecure, or WHATEVER, look around you and realize that everyone in that gym is on your side. They all just want you to be happy. to push YOUR hardest. to be healthy. and if you end up on that podium, GREAT! If not? We'll be back at Synapse on Monday working you out just like every other day, joking around, getting owned by another Friday Massacre. Everyone still loves you, and everyone is happy for you, as long as you're having a great time. I hope to be on top of a podium one day. But what a waste if I'm up there without you guys drinking mimosas in the crowd, or yelling ridiculous nicknames and cheers, or repping our amazing little gym with crazy passion. It's not worth it without you guys. Keep working hard, because you guys are doing amazing things. But more importantly, you're being amazing to each other. Thanks for a GREAT weekend. Now, prepare to get demolished this week! 25 Chest to Bar 20 Power Cleans 20 Box Jumps -add weight 15 Power Cleans 15 Box Jumps -add weight 10 Squat Cleans 10 Box Jumps -add weight 5 Squat Cleans 5 Box Jumps 25 Chest to Bar Happy Friday Synapsters! Friday fun is back with some fun stuff... boredom has been setting in for some reason, and, well, this is how we deal with it.
Back Squats 65/3 75/3 (85/2)4 Add 5 to 10 pounds Boredom Realized 5 Rounds 5 Burpees 5 Pull Ups 3 Rounds 5 Thruster Complex(135/95) * 15 Knees to Elbow 200m Med Ball Run 3 Rounds 3 Thruster Complex 10 Kettlebell Step Ups (2/1.5) 5 Rounds 5 Pull Ups 5 Taters Using Nancy for a speed recovery...
Nancy: 5 Rounds 15 Overhead Squats (95/65) 400m Run Remember, our Beginners CrossFit Q&A is tonight at 7pm! If you have crossfit questions, you should be there! Nutrition, programming, our unique gym, etc - we'll answer ANYTHING!
200M Sprint 12 Deadlifts 24 Kettlebell Swings 12 Handstand Pushups 18 Deadlifts 18 Kettlebell Swings 12 Handstand Pushups 24 Deadlifts 12 Kettlebell Swings 12 Handstand Pushups 200M Sprint 4 Rounds
3 Muscle Ups 5 Snatches 3 Rounds 4 Snatches 12 Wall Balls 2 Rounds 3 Snatches 30 Double Unders If anyone has any more names, please, send them our way. I think after almost 2 years of naming and creating WODs and WOD names, we may be starting to run out.
Ooh, there is an idea floating around about making a random person in each class the Coach for the day and allowing them to create the workout for that class, so don't go around angering any of your fellow mates. Back Squat 65/3 75/3 (85/2)4 Beef Jerky 20 Clean and Jerks (135/95) 10 Box Jumps (30/24) 400m Run 10 Clean and Jerks (185/135) 20 Box Jumps 200m Run 5 Clean and Jerks (225/155) 30 Box Jump Here is a super fun one for y'all today!!! It's pretty much the "Kitchen Sink"; not quite vomit on the wall, but pretty damn close in a super fun way!!
Back Squat 65/3 75/3 (85/2)4 *Add 5-10 El Bees to each set 2 Rounds 5 Muscle Ups 5 Deadlift (315/225) 30 Double Unders Then, 3 Rounds 7 Handstand Push Ups 7 Deadlifts (225/155) Then, 4 Rounds 4 Clean and Jerks (155/105) 8 Box Jumps (30/24) Then, 5 Rounds 3 Snatches (135/95) 100m Run Happy Face! Goof off with some running, like a mile or 2.
Knock Out some Handstand Holds, L-Holds, and Kettlebell Crawls (Fun!) 13min AMRAP 1 Rope Climb 12 RIng Push Ups 12 Kettlebell Snatches 100m Sprint Yup, it is.
Front Squat 65/4 75/3 (85/2)4 15-12-9 Burpees Thrusters (95/65) Then, 12-9-6 Kettlebell Swings (2/1.5) Thrusters (115/75) then, 9-6-3 Burpees Thrusters (135/95) |
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