Ring Dips
Push Presses
2 of those pesky sleds
WOD Blog |
21-15-9
Push Ups (sort of) Sit Ups (sort of) Step Ups (sort of) Kettlebell Swings (yup) And yes, there are a few catches. Saturday
4 Rounds: 30 Double Unders 5 Hang Curtis P's 7 Shoulder to Overhead 9 Pullups Sunday 30-20-10 Thrusters 10-20-30 KB Swings *50 ft. Burpee Broad Jump in between each round Frequently Asked Questions: We get asked a lot of things at Synapse. Most of them are awesome, like, "How did you get to be so awesome?" That answer is easy: We are all lovechildren of Chuck Norris and Xena Warrior Princess. Other answers are not so easy, and usually the best way to answer them is with another question. Here's a few for your enjoyment. 1. Why aren't I losing weight? Answer: Why are you facebooking during your workout? 2. Why am I putting on size? Answer: Why are you eating those Hot Cheetos? 3. Why do I suck at Overhead Squats/Double Unders/Running/Burpees? Answer: Why do you make up your own WODs? 4. Why should I go to CrossFit Synapse? Answer: Do you like to be awesome? 5. Why isn't beer Paleo? Answer: It's not? 6. Why are you making me do squats on a box and deadlifts with plates? Why can't I do what everyone else is doing? Answer: Do you enjoy being injured? Answer: Do you enjoy having trainers that do not care about developing your muscles the right way? Answer: Do you enjoy taking the easy way out in order to fit in on a regular basis? 7. Why are you making us listen to this horrible music? Answer: Why haven't you brought in a playlist? 8. Why don't you have a 5am class? Answer: Why don't any of you have normal sleep schedules? 9. Why don't you have a shower? Answer: Why are your dues under $200? 10. Why don't you sell Reebok Nanos/Synapse compression pants/Coconut Water/RockTape/CrossFit shit? Answer: Get out. Obviously these are jokes and if you actually want to talk about any of these things, our doors are always open. But seriously, hot cheetos make you fat. Happy Birthday Liz!
Let's honor Liz by doing some of her favorite movements on her favorite day. Remember, if y'all want a birthday WOD, you gotta let us know. Oh yeah, it's also Vardan's birthday as well. Wish him a happy one. Twisted 400m Run 3 Rounds 15 Ring Dips 15 Cleans 15 Back Squats 15 Box Jumps 400m Run 3 Rounds
8 Scotty Bobs 12 Double Kettlebell Swings 12 Toes to Bar 12 Box Jumpovers 50 Snatches
50 Pull Ups *5 Wall Balls Something like that. Remember to wish the Turkey a Happy Birthday. He has so much to give, he gave y'all this:
28 Deadlifts 4 Rounds 2 Rope Climbs 7 Handstand Push Ups 7 Kettlebell Swings 7 Clusters 280m Row |
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