CrossFit WOD's October 24-30th, 2016.

If you are looking to improve your skills at both gymnastics and weightlifting - this is the class for you.  Specifically designed to get athletes more coached time with pre/post work skills.  

The program schedule will be;

Monday - 9:00am and 6:00pm
Tuesday - 6:00pm
Thursday - 9:00am and 6:00pm
Satruday Team Training @ 1:00pm (2 hour not coached session) 

We will program skills to match the weekly program where applicable and where it does not match we will simply program other relevant gymnastic and weightlifitng movements. 

To register simply contact the Front desk - cost is $39/month. 

The BCBD is over and now ancient history - we now shift our focus to the Cast Iron Classic (CIC).  This is by far one of my favourite events that we host because it is different than all other CrossFit style events.  The CIC's competition floor is a "grid" made up of 5 lanes and 4 zones/lane.  Teams of 4 (2 men and 2 women) compete head to head against each other in very short, blistering paced, team oriented workouts. Start putting your team together for the mayhem to come. Check out the website 

This is far in advance of the day, but we are planning on hosting this years Synergy Christmas Party at Sports on Tap.  We will be hosting a steak night, with all funds going towards our Synergy Strength Sports Fund, which is aimed at helping cover athletes travel and competition expenses for high level (national/international).  To book your spot at the Xmas part please contact the front desk or simply sign up through the Synergy APP.  We will also be doing a 50/50 draw and a Chinese Gift Exchange.  To read more on the party - go HERE. 

SUNDAY - Community WOD #5 - 

This is our 5th Community event of the year and our most terrifying one to date. COSTUMES are MANDATORY and there will be candy! It is FREE to anyone in the Crossfit community (all gyms) with experience in Crossfit. The gym will be transformed into a nightmarish themed event dress appropriately. 

Start time will be 12 pm on Sunday October 30th 2016, at Synergy Strength

Zombie vs Human (Chipper) 
At the start of the buzzer 0:00 the Human (Partner 1) will jump on the rower and begin the chipper. At the 5:00 the zombie (Partner 2) will begin the chipper. The goal is for the Human (partner 1) to outrun (faster time) then the zombie (partner 2). 

Scenario 1 = If you fail as the human and are devoured by the zombie you must hold a wall squat with the pumpkin (wall ball) for the amount of time the zombie beat you by. 

Scenario 2 = If you are able to escape the zombie. The zombie will be punished and forced to hold a wall sit with the pumpkin (wall ball) for the time he was beaten by. 

For Time:
31 Cal Row
31 Burpee Pullups
31 Weighted Situps with 25lb/10lbs
31 Pushups
31 KB Swings 24KG/16KG
31 Thrusters 75/55
31 T2B
31 Wall Balls 20/14

To see and read more go HERE


MONDAY OCTOBER 24, 2016

70'S BIG 5OF6

WOD

Level 2&3 - Fitness & Sport

>>>Pre Class

A. Snatch - 2(50%x2), 60%x2, 70-80-85-90%x1, 80%x2

B. HS walk foundations

C. Banded Russian KBS 3x20 (moderate load)

>>>In Class

A. Front squat 4.2.4.2

**build on the second 4.2 from the first

B. “Government”

15-12-9 of;

- 55/75# power snatch

- push-ups

Rest 4 min

15-12-9 of;

- 55/75# power cleans

- burpees over bar

Rest 4 min

15-12-9 of;

- 55/75# S2O

- DU’s (30/24/18)

**If reps are taking to long to finish in appropriate amount of time swap to 12-9-6 (Dave)

TUESDAY OCTOBER 25, 2016

70'S BIG 5OF6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 5 rounds NOT for time;

- 10 alt. Pistols

- 5 115/185# power cleans

- HSPU - 2 strict + 6-12 kipping

**Pistols attempt unbroken and scale to weighted for counterbalance or to box step downs.  Power cleans are to be done as singles as fast as possible.  HSPU’s choose a number of strict that is 2 SOF (short of failure) for each round, but that you can maintain for 5 rounds of work.

>>>In Class

A. “Ford Sales”

Every 3 min complete;

- 2 push press + jerk

- 12 DB hang cleans/DB burpees

8 rounds

**Shoot for 30-45 sec of work/rounds

**if jerks are major limiter in load, do not do as it will take to much away fromt his workout.

SKILLS Session:

A. False grip hangs from rig 3xshort of failure

B. MU transitions from kneeling and then from lying (hip drive drill) 

C. Complete 5 rounds NOT for time;

- 10 alt. Pistols

- 5 115/185# power cleans

- HSPU - 2 strict + 6-12 kipping

WEDNESDAY OCTOBER 26, 2016

70'S BIG 5OF6

WOD

Level 2&3 - Fitness & Sport

- Rest Day (Full Rest - Mobility, stretch, and foam roll)

Optional Wednesday Weightlifting

A. Drop snatch + high hang snatch 3x2+1 - moderate (below 50%)

B. Hang power snatch + hang snatch 65%x2+2, 3(80%x1+2)

B. Hang power clean + hang clean + jerk 65%x1+1+1, 3(80%x1+1+1)

C. Low hang snatch pulls 3(100%x2)

D. Front squats + jerk dip pause (4 sec pause)

5(80%x3+1) of FS

Level 1 - Health & Elements

>>>In class

A. “Staples”

AMRAP in 25min

- 4 clean and jerk @ 75/115#

- 8 T2B

THURSDAY OCTOBER 27, 2016

70'S BIG 5OF6

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. “Unit”

AMRAP in 3min;

- 4 deadlift @ 205/315

- 6 burpees over bar

- 30 DU’s

Rest 3 min

5 rounds

**each round finish continue from where you left off on the last round.

>>>Post-Class

A. Every 5 min complete;

- 2 strict MU’s

- 500m row

- 10 Strict HSPU’s

7 rounds

**Modify MU’s to 4 strict pull-ups + 4 ring dips if necessary and HSPU’s to AMRAP strict + kipping each round.

SKILLS Session;

A. Ring kips 3x10

B. Toes to Rings (TTR....???) 3x10 

C. Handstand roll-outs x3-5

D. HH power snatch and power clean cycling practice with light loads 

E. Power snatch and power clean cycling practice with light loads 

**think high repetition cycling of loads in a WOD - what strategies can you use? 

F. 100 lunges for time. (if time allows) 

FRIDAY OCTOBER 28, 2016

70'S BIG 5OF6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. HS walking practice

B. Tire flips 3x6 (moderate)

>>>In Class

A. “Calories”

Complete 8 rounds every 4 min of;

- 4 bench press

- 10 pull-ups/ring rows

- Row 150m

**row at max effort and alternate rounds of pull-ups and ring rows.

SATURDAY OCTOBER 29, 2016

70'S BIG 5OF6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class - Synergy Saturday weightlifting

A. Power snatch + snatch 5x1+2 - build to heavy set (one miss)

B. Power clean + clean + jerk 5x1+1+1 - build to heavy set but not maximal (one miss)

C. Back squat 2(77.5%x3), 2(85%x2)

>>>In Class

A. “Last weeks post class” - modified

- 30 clean and jerks or thrusters @ 75/115#

- Row 1500m

- 10 rope climbs

- Row 1000m

- 55 burpees

For time

**Lots of shared work here and lots to go over, as long as class size is not to big, flow should be smooth.

>>>Team Training - TBD

SUNDAY OCTOBER 30, 2016

70'S BIG 5OF6

WOD

**Show up at 12:00pm with a costume (you wont be kicked out without one) to get your zombie hunting on. Community WOD #5. 

For Time:
31 Cal Row
31 Burpee Pullups
31 Weighted Situps with 25lb/10lbs
31 Pushups
31 KB Swings 24KG/16KG
31 Thrusters 75/55
31 T2B
31 Wall Balls 20/14