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WOD 7.30.14

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We have a limited selection of Cynergy Summer Gear available…get it while it lasts!

A.  Clean & Jerk build to a max (20 Min)

B.  OHS

1 set of AMRAP at 65% 1 RM

C.  10x

3 Ground 2OH (135/95)

5 Weighted Pull Ups (50/25)

By |July 30th, 2014|Categories: Uncategorized|Tags: |0 Comments

CFKids WOD 7.29.14

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Warm-Up~ 3x’s:

  • 10 Jumping Jacks at Trainer’s Count
  • Zig-Zag Run

Skill ~ Hand Stands/Hand Stand Push Ups

W.O.D. ~ 3 Rds:

  • 5 HSPU/10 Sec Hand Stand Hold
  • 10 Toes 2 Bar/Knee Raises
  • 20 Squats
  • 30 Jump Rope

Game ~ Wall Ball!

This week is the beginning of our last CFKids Summer Session!  It’s not too late to sign up ~ Join us!!  Tues & Thurs 10-11 a.m. through Aug. 21st!  Pairing Fitness with Fun!

By |July 29th, 2014|Categories: Cynergy Kids|Tags: |0 Comments

WOD 7.29.14

GamesAges

Looking for judges and volunteers for the Games of the Ages Competition on August 10th.  Please contact Cynthia@CynergyCrossFit.com.  Thank you!

A.  EMOM 8

Odd: 2  DL @ 90%

*use any grip

*same weight for each set

Even:  3 Push Press @ 70%

*same weight for each set

 

B. 2 min work: 4 min rest x 4 

15 Thrusters (95/65), (L2 75/55), (L3 65/45)

15 Box Jumps step down (30/24), (L2 24/20)

AMRAP Burpees in time remaining

By |July 29th, 2014|Categories: Uncategorized|Tags: |0 Comments

W.O.D 7.26.14

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A. For Time:

50m Prowler Push @ 150/100# (L2 Sled Drag 90/45)

25 step down box jump – 24″

50m Prowler Push

25 KBS (2/1.5), (L2 1.5/1), (L3 1/.75)

50m Prowler Push

25 Burpees to 6″ OH target

50m Prowler Push

By |July 26th, 2014|Categories: Uncategorized|Tags: |0 Comments

W.O.D 7.25.14

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Nice work at sports camp today guys, next week is the last week, get ready for our re-tests!!

A. ISABEL:

30 Power Snatches for time (135/95)

 

B. 1 Mile Cool Down Run

*Easy Pace

 

C. 50 Triceps Pull-Downs

 

Great job on the PR’s today guys, awesome improvement from the beginning of this programming cycle.

REMINDER NO YOGA CLASS TOMORROW MORNING!

Also guys don’t forget your Cynergy shirts, someof them are still sitting up in the loft, please put payment in the envelope in the office. Thanks guys

By |July 25th, 2014|Categories: Uncategorized|Tags: |0 Comments