CrossFit WOD's November 21-27, 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 21, 2016

THE CLASSICS 3OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre Class

A. Snatch 3(80-85%x1)

B. Snatch deadlift to high hang + low hang snatch pull 3(95%x1+2)

C. HS walk practice

>>>In Class

A. Front squat 4x3 - across

B. “Elizabeth”

21-15-9 for time of;

- 95/135# power cleans

- Ring dips

Rest 8 min

“Karen”

- 150 Wallballs for time

SKILLS Sessions:

A. Pre-class work

B. GHD sit-ups 4x15

TUESDAY NOVEMBER 22, 2016

THE CLASSICS 3OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete each round as fast as possible;

- 10 power clean + push jerk + clean and split jerk @ 115/155# (alternating movements 5/5)

- 20 unbroken HSPU’s

**one unbroken set of HSPU’s if not 20

Rest 3min - repeat for 4 total rounds

B. Rope climbs x 5

>>>In Class

A. Press 4x4, 1x15’ish’

**one high rep back off set at light load - does not have to be to absolute failure, but simply a back off set

B. “Baking”

Alternate rounds of the following every 3 min;

Round 1;

- Row 200m

- 15 T2B

Round 2;

- 100 DU’s

- 15 T2B

**no more than 2min of work for each round and no less than 1:20.  Adjust number of T2B to fit the time required.  DU’s may need to be adjusted as well.

4 rounds (24min...120 T2B)

SKILLS Session:

A. Pre-class work

WEDNESDAY NOVEMBER 23, 2016

THE CLASSICS 3OF7

WOD

Level 2&3 - Fitness & Sport

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

Optional Wednesday Weightlifting

A. Snatch 2(50%x2), 2(60%x2), 2(70%x2), 80%x2

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

Level 1 - Health & Elements

>>>In class

A. “Florettie”

Complete in 8 min;

- Row 1250m

- 135/225# deadlift for reps in remainder of 8min

Then, in 10 min complete;

- Row 1250m

- 85/135# Power cleans for reps in remainder of 10min

Then, in 12 min complete;

- Row 1250m

- 85/135# S2O in remainder of 12 min

THURSDAY NOVEMBER 24, 2016

THE CLASSICS 3OF7

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. Deadlift 10.8.6.4 - building to heavy set of 4

B. “barb”

AMRAP in 60sec;

- 4 deadlift @ 125/225#

- 6 burpees over bar

Every 4 min x 6 rounds

>>>Post-Class

A. Row intervals;

- Row 400-600-800-1000-1200-1000-800-600-400 @ same pace throughout.

Rest 1min between each interval, but you must choose a pace and maintain it throughout  Know your paces on the rowing machine (this should be 24-28sec off your best 500m time.

SKILLS Session:

A. Jerk mechanics - 5 min

B. Spotted MU’s x 6-10

C. Gymnastics conditioning;

- 3 rope climbs

- 10 alt pistols

- 15 GHD sit-ups

- 10 parallette jump throughs

- 5 bar MU’s

Rest and repeat x 3

FRIDAY NOVEMBER 25, 2016

THE CLASSICS 3OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. HS walking practice

B. 4 rounds NOT for time - rest as needed;

- 8 tire flips

- 20 sledgehammer swings

C. 2 rounds of;

- 10 alt. DB snatches @ 50/70#

- Unbroken ring MU’s

Rest as needed

>>>In Class

A. Bench press 10.8.6.4 - build to hevay set of 4.

B. “OPEN 14.1”

AMRAP in 10 min of;

- 30 DU’s

- 15 Power snatch @ 55/75#

SATURDAY NOVEMBER 26, 2016

THE CLASSICS 3OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class - Synergy Saturday weightlifting

Moustache Open today @ CrossFit Brio

A. Snatch  max effort

B. Clean and Jerk - max effort

>>>In Class

A. Front squats 4.3.4.3

B. “chek”

AMRAP in 15 min of;

- 50 Lunges (alt.)

- 25 T2B

- 25 Box jumps @ 18/24”

>>>Team Training - TBD

A. AMRAP in 4min;

- Deadlift + hang power clean + thruster + push press @ 75/115#

Rest 1 min

AMRAP in 4 min of;

- Row for calories

Rest 6min

AMRAP in 4min;

- Snatch deadlift + power snatch + Hang snatch + OHS @ 75/115#

Rest 1 min

AMRAP in 4 min of;

- Row for calories

Rest 6 min

2 rounds (60min)

SUNDAY NOVEMBER 27, 2016

THE CLASSICS 3OF7

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. “Filthy Fifty”

- 50 box jumps 18/24”

- 50 jumping pull-ups

- 50 KBS 16/24kg

- 50 lunges

- 50 K2E

- 50 push press with empty bar

- 50 good mornings

- 50 wall ball shots @ 14/20#

- 50 burpees

- 50 DU’s

**40 min time cap