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WOD 3.5.15

kidsteenchallenge

Register for the Kids & Teens Comp HERE

10 Minutes

Muscle Ups-Practice (Rings and/or Bar)

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AMRAP 20 @ Moderate Intensity

1 Muscle Up (Bar or Rings) (L2 Transitions or assisted MU)

TGU 5/5

300m Row Damper 3

30 sec FLR (L2 Plank Hold)

50” Walking Lunges

50’ Bear Crawl

 

Mobility

By |March 5th, 2015|Categories: Uncategorized|Tags: |0 Comments

WOD 3.4.15

Elise

10 Minutes

Thruster- build to a tough triple

 

EMOM 12

1st  5 Power Snatch (Mod or 60%-65% 1 RM)

2nd  3-5 tough HSPU from a deficit (kipping is allowed) (L2 30 Second HS Hold), (L3 Strict Press)

3rd  2 Rope Climbs (L2 2x Pull from floor)

*rotate through each station every minute for 4 rounds

 

For time:

25 Bar Facing Burpees

50 OHS 45/35

By |March 4th, 2015|Categories: Uncategorized|Tags: |0 Comments

2015 Annual Events Schedule – Save the Dates!

We wanted to share the dates of our upcoming annual events – so please mark your calendars!

COMING SOON!

April 12, 2015 — Our next event of the year is our 3rd Annual CrossFit Kids & Teens Challenge. This event is a great way to celebrate and honor the hard work our kids and teens have been putting in all year!

Register Today  Facebook Event Page

kidsteenchallenge

The remainder of the year includes some old and new favorites:

May 9, 2015 — Nurses Challenge – same sex partner event – and due to popular demand, we have opened this event up to include male nurses for our third year!

June 2015 — NEW! Outside the Box – this will be an outdoor competition; more information to come!

June 29, 2015Youth Sports Performance Camp – 6 week session to help our young athletes improve performance in any sport.

August 9, 2015Masters Team Competition – amazing event honoring our masters! 4 person team of, 2 men/2 women.

September 20, 2015WOD 4 Paws – wildly popular, male/female partner event & fundraiser event for local dogs and cats; entering our 5th year!

December 2015 — NEW! Winter Mixer – in-house competition between the different class times

These dates are subject to change.

Sponsorships / Vendors

If you are interesting in being a sponsor or vendor at one of our events, please contact b@cynergycrossfit.com for more information.

By |March 3rd, 2015|Categories: Uncategorized|Tags: |0 Comments

WOD 3.3.15

FFP

Great start for the FFP Challenge yesterday!  Make sure you get your numbers to me and to sign up for the daily tips!  You have until the end of the week to complete the 3 performance WODs.  More Info

Alternate with partner for a total of 8 rounds (4 each) for time @ High Effort

10/15 Calorie Row *women 10/men 15

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Rest 5 Minutes

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Alternate with a partner for time:

21-18-15-12-9-6-3 UB Wall Balls

Partner 1 does 21 UB reps, then partner 2 does 21 UB reps and it continues for the entire ladder.

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Rest 5 Min

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Alternate with partner for a total of 6 rounds (3 each) for time @ High Effort

10/15 Calorie Row

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Rest 5 Min

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Alternate (complete round) with partner for 6 rounds (3 each) for time:

10 Box Jump Overs 24/20

4 x 50’ Shuttle Sprint

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Rest 5 Min

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Alternate with partner for a total of 4 rounds (2 each) for time @ High Effort

10/15 Calorie Row

By |March 3rd, 2015|Categories: Uncategorized|Tags: |0 Comments

WOD 3.2.15

CCFK

 

Our CrossFit Kids at the Seaside Kids Comp on Friday night!

 

Back Squats 5-4-3-2-1  

work to a heavy single (*use for FFPC)

Rest 1-2  min between sets

**Athletes competing in the FFPC may sub the Strict Shoulder Press 1 RM in place of the following EMOM.

 

EMOM 8

Min 1  5 Push Press (High Loading)-taken from floor

Min 2  5/7 C2B *Women 5/Men 7

Min 3  5 Push Jerk-same bar

Min 4  5/7 Pull Ups

 

3x for time: (for the FFPC)

15 KBS (1.5/1)

15 Burpees

 

By |March 2nd, 2015|Categories: Uncategorized|Tags: |0 Comments