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WOD 6.30.15

ccfkids15

Cynergy CrossFit Kids Summer Camp!  July 7th.  More Info

 

3-4 sets- gradual increase of weight each set

1 {Hip-Toes-Shrug-High Pull} + 1 Above Knee Power Snatch + 1 High Hang Snatch (squat)

 

EMOM 8

1 Hang Squat Snatch  All sets @  85%

 

For time:

2x

10 Pull Ups

10 Front Squats @ moderate loading (40%-45%)

+

800m run

+

2x

10 Pull Ups

10 Front Squats

Core Circuit

By |June 30th, 2015|Categories: Uncategorized|0 Comments

WOD 6.29.15

whisper

Meet Whisper!  Participate in the Boy/Girl Partner WOD4Paws and help us support her!

 

3 Rounds:

12 Push Jerks @ Mod Load

1:30 Min Cal Row @ high effort

3 Min rest

+

After 3rd set, rest 4 Min

+

3 Rounds:

12 Deadlift @ 20X1 tempo-Mod Loading

1:30 Min Double Unders

3 Min Rest

+

After 3rd set, rest 4 Min

+

10 sets

1 Negative HS (deficit if possible)

Rest as needed

 

Core Circuit

Tabata Timer:

Iso Plank hold on Rings with hands directly under shoulders​ (L2 Plank hold on hands)
Hollow Hold
Dynamic Plank on Rings-Bring Rings out and back while in a plank hold
Hollow Hold
*repeat circuit for an additional round
By |June 29th, 2015|Categories: Uncategorized|0 Comments

WOD 6.27.15

masters6

Games of the Ages Master’s Team Comp Aug 9th!  More Info

AMRAP 15

15 DU

20 Sit Ups

15 Cal Row

+

Rest 5

+

AMRAP 10

10 x 50ft Shuttle Run

15 KBS 1.5/1

+

Rest 5

+

AMRAP 5

5 Burpees

5 Broad Jumps

 

Core Circuit

By |June 27th, 2015|Categories: Uncategorized|0 Comments

WOD 6.26.15

k5

Bring a Friend this Saturday 9:30 AM!

 

Split Jerk 1-1-1-1-1

All Sets @ 90%

Rest as needed

 

EMOM 15

With a continuously running clock complete 5 thrusters every minute.

0:00-5:00 75/55 (L2 65/45), (L3 55/35)

5:00-10:00 95/75

10:00-15:00 (115/95#)

*Scaling: increase by 10-20# every 5 minutes

 

For time:
100 Cal Row

Core Circuit

 

By |June 26th, 2015|Categories: Uncategorized|0 Comments

What gets measured gets done | The Cynergistic Life

hash marks

Want to be successful in your goals?  Make sure you are doing the following….

Source: What gets measured gets done | The Cynergistic Life

By |June 25th, 2015|Categories: Uncategorized|0 Comments