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WOD 9.26.16

027

Crossover Symmetry Activation

EMOM 5
3-Position Squat Clean
1 High Hang Squat Clean + 1 Above Knee Squat Clean + 1 Mid Shin Squat Clean
*do not drop the bar between reps
*fast turnover, solid mechanics, moderate loading

3 sets: AMRAP 5
18 Double Unders (L2 9 Attempts), (L3 18 Fast Singles)
6 Power Cleans 135/95 (MOD)
3 Shoulder to OH 135/95
*Rest 1 Minute between sets

AMRAP 5
Sets of 3 UB T2B (L2 K2E), (L3 Hanging Leg Raises)

Crossover Symmetry Recovery

By | September 26th, 2016|Categories: Uncategorized|0 Comments

Cynergy’s 9th Anniversary WOD & Celebration!

9’s WOD & After Party
Sunday, September 25th
9:00am – 1:00pm+

We will be starting the WOD at 9 AM and will go as long as we need to. We should be able to get up to 10 people at a time so come in and add your name to the white board!

Cynergy 9 — AMRAP 20:07
9 Cal Row
9 Wall Balls
9 Pull Ups
9 Double Unders
9 Push Press
9 Box Jumps
9 KBS
9 Push Ups
9 Sit Ups

This WOD is appropriate for everyone and can always be partnered if need be.

Please bring a lawn chair and celebrate with us afterwards. We will have food available too!

NOTE:   The 8AM All Levels Fitness Class has been cancelled. All members are strongly encouraged to join us at 9!

By | September 25th, 2016|Categories: Uncategorized|0 Comments

WOD 9.24.16

ccf911

Crossover Symmetry Activation (5 Min)

Chelsea
EMOM 30 — L2 Every 2 Minutes
5 Pull Ups
10 Push Ups
15 Squats

Crossover Symmetry Recovery (8 Min)

By | September 24th, 2016|Categories: Uncategorized|0 Comments

WOD 9.23.16

Crossover Symmetry Activation (5 Min)

3 sets:
4-6 Bench Press (High)
Ring Row Clusters 3.3.3 (@3121) -*10 seconds between sets of 3
Rest 1 minute

EMOM 8
1 Squat Clean & Split Jerk — All sets @ 75%
Every 30 seconds for 10 Min (20 reps)
1 tough Squat Clean Thruster — start @65% and increase if possible

Crossover Symmetry Recovery (8 Min)

By | September 23rd, 2016|Categories: Uncategorized|0 Comments

WOD 9.22.16

Crossover Symmetry Activation (5 Min)

Skill Work:  Double Unders

AMRAP 5
Sets of 35 UB Double Unders (L2 Sets of 15), (L3 AMRAP Double Unders)

3 sets:
5 each Single Leg Romanian DL 135/95
Rest 1 minute between sets

For individual times:
20 KBS 2/1.5
400m Run
+
Rest 2 minutes
+
400m Run
20 KBS
+
Rest 2 minutes
+
20 KBS
400m Run

Crossover Symmetry Recovery (8 Min)

By | September 22nd, 2016|Categories: Uncategorized|0 Comments