First Responder's Challenge Finals

Saturday is the finals for the 9th First Responder's Challenge at Cynergy CrossFit in Hanson. Consider yourselves invited out to cheer on our teams!

Saturday, February 13

Skill/Strength:

 

12 minute alternating EMOM

  • 1st minute max Handstand Hold

  • 2nd minute max Wall-Facing Squat

 

WOD:

 

10,9,8,7,6,5,4,3,2,1

  • Body Complex Progressions

  • X2 Walking Lunges

Friday, February 12

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

Tabata:

  • Calorie Row

  • Thrusters (45/35#)

  • Pull-Ups

  • Burpees

*1 minute rest between movements.

 

Thursday, February 11

Skill/Strength:

  • 5x5 Deadlift @ 80% of 5rm; or

  • Find your 5rm Deadlift

 

WOD:

 

6 Rounds for total reps:

  • :30 Flutter-Kicks

  • :30 Sit-Ups

  • :30 Hollow Rocks

  • :30 Rest

Wednesday, February 10

Skill/Strength:

  • 7x3 Bench Press @ 70% of 1rm; or

  • Find your 1rm Bench Press

 

WOD:

 

For time:

  • 1000m Row

  • 15 Overhead Squats

  • 100 Double-Unders

  • 15 Overhead Squats

  • 25 Burpees

  • 15 Overhead Squats

 

CSWOD:

  • 30 Man Makers

Tuesday, February 9

Skill/Strength:

  • 5x5 Back Squat @ 80% of 5rm; or

  • Find your 5rm Back Squat

 

WOD:

 

8 minute Ascending Ladder

  • 25 Double-Unders; 2 Clean and Jerks

  • 25 Double-Unders; 4 Clean and Jerks

  • 25 Double-Unders; 6 Clean and Jerks, etc.

 

Cash-Out:

  • 50 Tuck-Ups

Monday, February 8

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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