3 Rounds, one min at each station
Wall ball
Sumo Deadlift High Pull
Box jump
Push press
Row
-Rest one min
WOD Blog |
Fight Gone Bad
3 Rounds, one min at each station Wall ball Sumo Deadlift High Pull Box jump Push press Row -Rest one min
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Helen
3 rounds 400 m run 21 Kettlebell swings 12 Pull ups It's cold outside, so let's stay inside today! Hot cocoa for everyone!!*
*Please provide your own hot cocoa. Ol' Chili Chipper 5 (1 Muscle Up 5 Dips) 10 Handstand Push Ups 15 Squat Cleans 20 Box Jumps 30 Wall Balls 40 Ring Push Ups 80 Double Unders 1000m Row 10 Supine row
10 Burpee 10 Kettlebell swings Sprint 10 Jumping Lunges Sprint Cindy (5 minutes at each station) Work on some stuff-
On the min for 10 min 3 Deadlifts 3 Handstand Push Ups Amrap in 7 min of: 15 Box jumps 10 Wall balls 15 Knees to elbow Happy Monday!!! Thank you to everyone who came out and had some fun during the special 9-11 WOD on Saturday. We had a tremendous turnout!!!
A special congrats goes out to El Picaflor and the Pink Assassin for completing their Level 1 Certifications. Now everyone must listen to them no matter what!! Warm Up: Fight Gone Bad Then, 4 Rounds 10 Ring Shoot Throughs 6 Push Jerks 20 GHD Sit Ups Good Morning! Today we will be honoring those lost in the September 11 tragedy of 10 years ago. Give it your all!
2001m Row 11 Box Jumps 11 Thrusters 11 Burpee Chest to Bar Pull Ups 11 Power Cleans 11 Hand Stand Push Ups 11 Kettlebell Swings 11 Toes to Bar 11 Deadlift 11 Push Jerk 2001m Row We would also like to send a shout-out to The Pink Assassin (Allison) and El Picaflor del Fuego (Stephen) as they go for their Crossfit Level 1 Coaching Certification. Thank you for being such awesome members of the Synapse family. You are truly appreciated. Now, give 'em hell and murder Fran!! 4 Rnds
10 Ring push ups - (up by 5 every rnd) 10 Man maker tater- (down by 2 every rnd) 200m Run 5 Deck squat burpees - (up by 5 every rnd) Warm up: Grace : )
6x5 O.H.S Chipper for Time: 25 lunges 20 Pull ups 50 Box jumps 20 Double unders 25 Ring dips 20 Knee-elbow 30 Kettlebell swings 30 G.H.D sit ups 20 Hang squat cleans 25 Back ext 30 Wall ball 3 Rope climbs 5 Rnds of:
5 Bear complex 10 G.H.D 15 Pull ups 20 Hang power cleans 25 Double unders |
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