CrossFit WOD's November 14-20, 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. 

CROSSFIT MA's and PA's - This is the newest program initiated by Synergy and this one is close more exciting than most for me - as a new father I have witnessed the difficulty it can be for new ma's and pa's to get to the gym.  Life if busy to begin with and kids only make it more busy (better, but definitely busier), this new inititiative is meant to help mothers and fathers get to the gym and not have to worry about daycare or supervision for their children while they workout. To learn more please read blog post HERE.  


MONDAY NOVEMBER 14, 2016

THE CLASSICS 2OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre Class

A. Power clean + paused jerk 4(60%x1+1)

B. Clean and jerk 2(80-85-90%x1)

C. Floating clean pulls 4(100%x1)

**floating means lower to 1” from floor.  Adjust percentage is load is too high to maintain position

C. Handstand walk fundamentals

>>>In Class

A. Press + push press 4x2+2 - build to heavy set

B. “11”

AMRAP in 11 min

- 11 wall balls @ 14/20#

- 11 power snatch @ 55/75#

- 11 box jumps

- 11 push press @ 55/75#

- 11 pull-ups

Rest 2 min - repeat

SKILLS Sessions:

A. Pre-class work

TUESDAY NOVEMBER 15, 2016

THE CLASSICS 2OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch ladder - EMOM start at 40% best list and add 5-10# per lift (only one miss allowed)

B. HSPU from parallettes 3x reps

**scale to negatives from elevation or just to floor (5sec eccentric) for 4-5 reps

C. 55 HSPU’s for time

**take some thought as to how you will break this up for best performance

**scale to 35 if necessary or 2 extra sets of negatives

>>>In Class

A. Front squat 6.5.4.3.2 - build to heavy double.  Start light and take big jumps

B. “Open WOD 13.4”

AMRAP in 7min of;

- Power clean and jerk @ 95/135#

- T2B

3.6.9.12.15.18….

SKILLS Session:

A. Pre-class work

WEDNESDAY NOVEMBER 16, 2016

THE CLASSICS 2OF7

WOD

Level 2&3 - Fitness & Sport

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

Optional Wednesday Weightlifting

A. Snatch positions - bar and light loads

B. Clean and jerk - max effort

C. Snatch pulls 4x3@95%

Level 1 - Health & Elements

>>>In class

A. Turkish Get-Ups 5x4/side

B. “Partner Rowing championships 2”

- Alt. partners row 60sec for 22 min for total calories

THURSDAY NOVEMBER 17, 2016

THE CLASSICS 2OF7

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. Back squat 4x8 @ moderate load

B. “25%”

AMRAP in 60sec;

- 4 Power clean 105/185#

- 6 burpees over bar

Every 4 min x 5 rounds

**scale P. Clean to deadlift

**max speed on all sets to elicit the appropriate response.

>>>Post-Class

A. Complete 2 rounds attempting to maintain time on each round within 20 sec.  Which means some pacing will be involved.  

- 2000m row

- 200 DU’s

- Skierg or run 2000m

Rest 4 min - Repeat

**Yes I know how long this will take...eat it dudes :)

SKILLS Session:

A. 5 rope climbs

B. Jerk mechanics

C. Spotted MU’s x 10

D. Snatch complex cycling

- high hang snatch + hang snatch + low hang snatch + snatch

**hit power and full at each position

**3-5 rounds of light/mod load

FRIDAY NOVEMBER 18, 2016

THE CLASSICS 2OF7

WOD

evel 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 4 rounds NOT for time;

- HS walk 50’

- Yoke walk one gym length (moderate load)

- unbroken set of MU’s

**scale HS walk to shoulder shifts or taps on wall

**yoke - moderate not heavy please

**MU’s - must be the same number each set if you miss you earn a 5 burpee per missed rep accumulated across each round….be honest and do your burpee punishment for missing reps.

>>>In Class

A. Deadlift 6.5.4.3.2 - building to heavy set

**start light and build in large jumps

B. “nice girls”

4 rounds for time;

- 50 air squats

- 14 HSPU’s

- 20 KB snatch @ 16/24Kg (10l/10r)

SATURDAY NOVEMBER 119, 2016

THE CLASSICS 2OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class - Synergy Saturday weightlifting

A. Snatch 2(50%x2), 60%x2, 70%x2, 75-82.5-87.5-92.5%, build to max

B. Clean and jerk 2(50%x2), 60%x2, 70%x2, 75-80%x1

C. Front squat 10(65%x2)

>>>In Class

A. Press 4x2, 1x12

B. “Rewards”

3 rounds for time;

- 40 DB snatches 35/50# (left)

- 20 pull-ups

- 40 DB snatches 35/50# (right)

- 20 push-ups

>>>Team Training

A. AMRAP in 6min of;

- 3 rope climbs

- 10 alt.pistols

- 12 burpee box jumps

Rest 3 min

AMRAP in 6min of;

- Xebex air bike

Rest 3 min

AMRAP in 6 min of;

- 5 strict pull-ups

- 10 push-ups

- 15 GHD sit-ups

AMRAP in 6min of;

- Row for calories

Rest 3 min

SUNDAY NOVEMBER 20, 2016

THE CLASSICS 2OF7

WOD

Level 2&3 - Fitness & Sport

- Active Recovery (go for a hike, swim, bike ride, run, walk, paddle board, kayak, yoga, foam roll, stretch, etc. - do so at low intensity only - this is a recovery session)

Level 1 - Health & Elements

>>>In class

A. Tall clean 3x4 - empty bar

B. High hang vertical torso cleans 3x4 - empty bar

C. Hang cleans 3x4 - empty bar to light load

D. “herschel”

- 1000m row

- 50 wall balls

- 50 box jumps

- 7500m row

- 35 wall balls

- 35 box jumps

- 500m row

- 20 wall balls

- 20 box jumps