WOD 12.20.14


U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.


21-18-15-12-9-6-3 reps for time of:

Squat clean 95/65 (L2 75/55)*scale from there


Deadlift 185/125 (L2 155/105)*scale from there

Box jump 24/20

Begin each round with a 50 meter Bear crawl.

**(L2 21-15-9-6-3)

**(L3 15-12-9)

By |December 20th, 2014|Categories: Uncategorized|Tags: |0 Comments

WOD 12.19.14


7 AM


3 x 3 OH Squats @ 20X1 tempo

High Loading for all sets-so build to your starting weight

Rest 2 minutes between efforts

Every 90 seconds x 5

6 UB Thrusters 135/95 (L2 115/75), (L3+ Masters 95/65) *scale accordingly from there

OPT’s Flight Simulator (Max time-20 Min)

UB Double Under Ladder


(L2 -Double Under ladder)

(L3 Max reps of Double Under attempts)

By |December 19th, 2014|Categories: Uncategorized|Tags: |0 Comments

Watch Ryan at The Poinsettia Bowl


Watch Cynergy CF athlete Ryan MacDonald referee his first bowl game!

Way to go Ryan!!  We are so proud of this incredible accomplishment!  We will be watching!

Navy Midshipmen v. San Diego State University Aztecs

Tuesday, December 23, 9:30 PM on ESPN

Qualcomm Stadium, San Diego, California



By |December 18th, 2014|Categories: Uncategorized|Tags: |0 Comments

WOD 12.18.14



  1. 5 push ups, 5 russian KBS (2/1.5), 20 double unders (L2 1.5/1 KBS and 40 SU)

  2. Toes to Bar (L2 K2E), (L3 Hanging Knee Raises)

  3. 5 broad jumps, 5 squats, 1 rope climb (L2 Rope pulls from floor)

  4. 20 sec L-Sit on rings/GHD , 2 shuttle runs (Use long part of the mat-Up and Back)

  5. Box Jump step down 24/20 (L2 20/12)

Rest 3 minutes between stations*

*L1- During your 3 min rest you must establish either a 300m row or a 200m run.

*L2-Active recovery 3 minutes


Cash Out:  Crossover Sled Pulls

By |December 18th, 2014|Categories: Uncategorized|Tags: |0 Comments

WOD 12.17.14

6 AM9am

6 AM and 9 AM warming up…

EMOM 12 min:

2 TnG power snatch- build to a 2rm


1 ¼ Seated DB Press: 5,5,4,3,2 (all heavy)

*rest 1 minute between sets

AMRAP in 10 min at 80% effort:

250m Row (Damper 3- 25 S/M)

200m Run


Cash Out:  Sandbag rotational Lunges

By |December 18th, 2014|Categories: Uncategorized|Tags: |0 Comments