CrossFit WOD's November 28-December 04, 2016.

THE MONSTER LIFT OFF - COMMUNITY WOD #6

The end of the year is quickly approaching and that means its time for the traditional MONSTER LIFT OFF. Synergy Strength will be hosting it on Saturday December 31, 2016 from 9:00am till 1:00pm. This is always a fun day for everyone to come in and find their max lifts on this big test day going into the next year. Also this event is FREE to anyone in the community who would like to come and throw down in an electric atmosphere and find there current or new Max lifts. 

Monster lift off -
- Max Snatch
- Max Clean & Jerk
- Max Back Squat
- Max Press
- Max Deadlift
- Max weighted Pull-up


You will have 2 hours to complete all lifts (you can also just do 1 hour and 1/2 the lifts), and can work at your own pace. When all is complete, we will make sure to get everyone to get their numbers on the board, and make sure to mark any PRs so we can all celebrate your accomplishments!

*NOTE: there will be no regular group classes running this day.


Synergy Swag Order

Synergy_hoodie.jpg

We are excited to announce that heading into the Christmas season Synergy will be offering a pre-order Synergy swag offer.  We have 6 items to choose from; Women's T and tank, Unisex hoodie, T's, and V neck T all of which are Synergy branded.  

We will have a order form at the front desk as well as on the wall near the group class whiteboard for all members to sign-up and pre-order their gear.  All you need to do is write your name, what size and what item you are looking for and we will have it ready for you very soon.  

Orders will be taken until Saturday December 10th (after Xmas party), after which we will be putting in the order and having the gear made in an attempt to have done by Christmas (this might be tough to do with the busy season, but we will give it a shot).  

All T-shirts, Tank, and V-Neck are $30 and Hoodie is $65.  

For more info read HERE


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 

DECEMBER 10th, 2016

We are only two weeks away from the Synergy Xmas party - 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 party 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.  


Synergy Strength Challenge - this week will be another challenge week.  Max reps of bench press at given loads (indicated in pic above).  Complete this before or after class any day this week (only one attempt) - max effort unbroken reps on the bench.  Read the rules, write your rep number on whiteboard, have fun!


NEW GROUP CLASS WARM-UP

- 6 gym length runs

- 1 gym length lunges (arms over head with focus on hip flexor stretch) 

- 1/2 gym length inch worms

- 1/2 gym length broad jumps

RIG WARM-UP (1-3 rounds based on wod)

- 10 kip swings

- 10 squats

- 10 push-ups

- 10 forearm front plank to arms extended front plank (walk from forearms to hands x 10)


MONDAY NOVEMBER 28, 2016

THE CLASSICS 4OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre Class

A. Tall clean 4x4 - light (under 50%)

B. Clean and jerk 5(80%x2)

C. Clean deadlift and shrug 2(90%x3)

D. HS walking practice

>>>In Class

A. Press + Push press 4x4+2

B. “gimlet”

Partner AMRAP in 24min;

- 10 deadlifts @ 95/135#

- 10 push-ups

- 10 abmat sit-ups

**alternate work in partners (1-2-1, 2-1-2) for entirety of wod.

SKILLS Sessions:

A. Pre-class work

TUESDAY NOVEMBER 29, 2016

THE CLASSICS 4OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete alt EMOM x 20 min (10 sets each movement)

- Power snatch + OHS 2+1 @ 67.5% of snatch best

- Strict pull-ups to neck (stealing tactical strength challenge standards - choose a number and maintain for all rounds)

>>>In Class

A. Front squat 4x4 - across

B. “warm”

Every 10 min;

- Row 800m

- 25 pull-ups

- 25 HSPU’s

3 rounds

SKILLS Session:

A. Pre-class work

B. 30sec DU’s - 30sec rest x 5 rounds

C. Hanging L-sits - accumulate 60 or 120sec

WEDNESDAY NOVEMBER 30, 2016

THE CLASSICS 4OF7

WOD

Level 2&3 - Fitness & Sport

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

Synergy Wednesday Weightlifting

TBD

Level 1 - Health & Elements

>>>In class

A. Hang power clean + floating power clean - build to heavy set of 1+1 in 20min

B. “sodastream”

Complete 12-10-8-6-4-2 of;

- Hang power cleans @ 95/135#

- burpees over bar

THURSDAY DECEMBER 01, 2016

THE CLASSICS 4OF7

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. Back squats 10-8-6-4 - building to a heavy set of 4

B. “Open 16.3”

AMRAP in 7 min of;

- 10 power snatch @ 55/75#

- 3 bar MU’s

>>>Post-Class

A. Complete;

- 4500m Xebex

- 1500m row

- 100 DU’s

- 25 power cleans @ 75/115#

- 25 S2O @ 75/115#

Rest 5 min - repeat

SKILLS Session:

A. Clean bar work

B. Floating power clean + floating clean 4x1+1 - build to moderate load (work on tech)

C. Jerk from rack 10x2 - EMOM @ moderate load (70%ish)

D1. GHD sit-ups 3x15

D2. GHD back extensions 3x15

FRIDAY DECEMBER 02, 2016

THE CLASSICS 4OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Handstand walking practice

B. 6 rounds NOT for time of;

- 2 gym length yoke walk (moderate)

- 1+1 legless rope climb + rope climb (or 2 rope climbs)

>>>In Class

A. Deadlift 10-8-6-4 - building

B. “Wishes”

21-15-9 for time of;

- DB thrusters @ 35/55#

- T2B

Then finish with;

- 50 burpees

SATURDAY DECEMBER 03, 2016

THE CLASSICS 4OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class - Synergy Saturday weightlifting

TBD

>>>In Class

A. Front squat 5.3.5.3

B. Complete;

- Row 1000m

- 50 wall balls 14/20#

- 40 DB alt snatches @ 35/55#

- 30 Sit-ups

- 20 burpees

>>>Team Training

A. Complete 4 rounds of;

- Row 500m

- 40 wall balls 14/20#

- 30 DB alt snatches @ 35/55#

- 20 GHD sit-ups

Rest 3min

SUNDAY DECEMBER 04, 2016

THE CLASSICS 4OF7

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. Jerk from rack - build to heavy set of 3 in 20min

B. “HQ”

7 min AMRAP of;

- 10 95/135# S2O

- 10 95/135# SDLHP