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WOD 5.22.15

masters5

Masters Team Competition August 9th. Find out more and register!

Follow on Facebook and share!

 

Every 90 sec for 6 sets:

Pause Power Clean Clusters 1.1.1

*pause 2 seconds above the knee

*moderate loading

 

Tosh

3 rounds:

200m run

1:1 Work:Rest

400m run

1:1 Work:Rest

600m run

1:1 Work:Rest

Bring A Friend tomorrow @ 9:30 AM!

By |May 22nd, 2015|Categories: Uncategorized|0 Comments

Bring-A-Friend Saturdays!

Mutual Aide

Starting this Saturday May 23rd and continuing through the end of June, come in and try out CrossFit for FREE every Saturday at 9:30 AM.

Workouts will be scaled to your ability so no need to worry about what kind of shape you are in now.   Join us and see for yourself how getting in shape can also be FUN!

By |May 21st, 2015|Categories: Uncategorized|1 Comment

WOD 5.21.15

kate

Wishing Coach Kate the best as she heads into the East Regionals this weekend in CT.

You can watch it live at http://games.crossfit.com.  Good luck Kate!

 

OHS @ 20X1 tempo

3 @ 70%,

3 @ 80%,

3+ @ 90%

EMOM 5:

1 Rope Climb + 5-8 Ring Dips

+

Rest 2:30 Min

+

EMOM 5:

5/3 C2B + AMRAP UB Strict HSPU

+

Rest 2:30 Min

+

EMOM 5

15/10 Cal Row

Core Circuit

Auxiliary Work

By |May 21st, 2015|Categories: Uncategorized|0 Comments

WOD 5.20.15

ccfkids16

Cynergy CrossFit Kids Summer Camp July 7th

 

Every 30 seconds for 6 minutes:

1 Above Knee  Squat Snatch @ 55% 1 RM

 

Challenge Test WOD 1

Helen

3x

400m Run

21 KBS1.5/1

12 Pull Ups

Core Circuit

Auxiliary Work

 

By |May 20th, 2015|Categories: Uncategorized|0 Comments

WOD 5.19.15

FBad3

Cynergy Sports Performance Camp June 29th

 

Deadlift @ 20X1 tempo

3 @ 70%,

3 @ 80%,

3+ @ 90%

*% based off of 90% 1 RM

 

6  sets @ High Effort:

15 seconds UB Push Ups

Rest 30 sec

15 seconds UB Strict Ring Rows

Rest 30 sec

15 seconds Max Effort T2B

Rest 30 sec

2 Min to complete:

200m Run

Core Circuit

Auxiliary Work

By |May 19th, 2015|Categories: Uncategorized|0 Comments