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WOD 7.31.14

A.  Max Effort Handstand hold

B. Complete at 75% Intensity

1000m Row

10 x 15 DU (L2 10 x 25 SU)

1000m Row

Rest 5

800m Run at an easy pace

Accumulate a 3 minute L- sit

800m Run at an easy pace

 

By |July 31st, 2014|Categories: Uncategorized|Tags: |0 Comments

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