CrossFit WOD's December 12-18, 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 XMAS CLOTHING DONATION RALLY

Synergy Strength member Ashley Zuniga and Synergy Coach Dave Spurr have put together a fantastic initiative to coincide with our xmas party and the lead into the winter months.  Most of us have been very lucky in life and do not have the worries of putting clothing warm clothing on our backs, but sadly this is not the case for many in our community.  Given the high need for clothing donations for inner city youth, the homeless, and those in need we will be doing hosting a clothing donation rally over the next couple of weeks.  Feel free to pack up in bags, boxes, or just bring in piles your gently used clothing; t0shirts, winter wear, sweats, etc - anything that you are not in need of.  Synergy will go through it all and ensure that it gets to the appropriate needed people before christmas this year.  Please feel free to bring all of this to the Xmas party as well - we will again collect and take to the appropriate places. 


COMING IN JANUARY....The Winter Shred and Macros courses. 

Macros.jpg

Synergy Strength is hosting a SWA youth weightlifting training camp on December 18th.  This event is for youth aged 9-15 and is designed to teach and introduce kids to the sport of weightlifitng and to continue to develop athletes skills and abilities within the competitive lifts.  This course will be taught by Coach Chad and will run 11:00am-4:00pm.  SWA will provide lunches for all athletes and registration is FREE with an valid SWA membership ($25), which can be purchased online @ the SWA website HERE. Registration for the course is done HERE, we still need athlete info. 


SYNERGY STRENGTH CHRISTMAS HOLIDAY HOURS - WE WILL BE CLOSED THE 24, 25, AND 26TH OF DECEMBER - CLASSES RUN AS USUAL EVERY OTHER DAY.  ENJOY YOUR HOLIDAY SEASON.  


MONDAY DECEMBER 12, 2016

THE CLASSICS 6OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre Class

A. Clean and jerk 2(50%x2), 2(60%x2), 70-80-85-90-95%x1

B. HS walking practice

**If working on HS position - do only foundations with wall

**If have HS walks - complete 8-10 x 10’ for time (stay under 4min).  Add one length each practice session or 1’ to each length.  Choose based on skill or ask coaches.

>>>In Class

A. “bigsexy”

Complete Every 4 min x 8 rounds;

- 2 press + jerk (heavy)

- 10-15 T2B (unbroken)

- 12 D-ball slams

SKILLS Sessions:

A. Pre-class work

TUESDAY DECEMBER 13, 2016

THE CLASSICS 6OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

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

- Power snatch + OHS 2+1 @ 70% 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 - work to heavy double in 20min (no singles and no failed rep...does not have to be maximal)

B. “Linch”

For time complete;

- 5 rounds of  “Cindy”

- 3 rounds of “DT”

- Row 1500m

SKILLS Session:

A. Snatch bar work - positions and leverage points

B. Pre class work

C. Parallette L-sits - accumulate 60 sec of work

D. Back extensions 4x10 (weighted if possible)

WEDNESDAY DECEMBER 14, 2016

THE CLASSICS 6OF7

WOD

Level 2&3 - Fitness & Sport

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

Synergy Wednesday Weightlifting

A. Low hang snatch + snatch 8(75%x1+1)

B. Floating power clean 8(70%x1)

C. Front squat 6(70%x1)- EMOM

Level 1 - Health & Elements

>>>In class

A. “epa-dha”

21-15-9 for time of;

- Bar over burpees

- Clean and jerk @ 75/115#

- Row calories

THURSDAY DECEMBER 15, 2016

THE CLASSICS 6OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Back squat 4.3.2 - heavy build

>>>In Class

A. “Open 15.5”

27-21-15-9 for time of;

- Row (calories)

- Thrusters @ 65/95#

>>>Post-Class

A. For time;

1500m row

150 DU’s

3000m Xebex

150 DU’s

1500m Row

Rest 10min

For time;

500m row

50 DU’s

1000m Xebex

50 DU’s

500m Row

SKILLS Session:

A. Rope climbs x 4 -

B. Snatch complex - High hang, Hang, Low hang snatch 5x1+1+1

C. Pre-class squats

D. Parallette jump throughs 4x8 - rest as needed.

FRIDAY DECEMBER 16, 2016

THE CLASSICS 6OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. HS practice - same as Monday

B. KB TGU 4x2/arm - heavy, but not maximal.  Play with technique as we will test a heavy TGU in the next few weeks.

C. “5min KB snatch test”

- Choose either 12, 16, 24, 32Kg bell

**AMRAP snatches in 5 min, swap hands as many times as you like, but best reps in 5 min.

**Preferably a bit of rest before Deadlifts :)

>>>In Class

A. Deadlift 4x2 - building

B. “bosco”

Complete 5 rounds for time;

- 12 box jumps @ 18/24”

- 9 Power snatch @ 95/135#

- 6 bar MU’s

**time cap = 18min

SATURDAY DECEMBER 17, 2016

THE CLASSICS 6OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class - Synergy Saturday weightlifting

SWA TEAM MEET - MooseJaw - Class cancelled today as all coaches are gone competing.

A. Snatch - build to 95% in singles

B. Clean and jerk - build to 95% in singles

C. Back squat 3(75%x6)

>>>In Class

A. TGU - 4 singles each arm @ heavy load

B. 100 burpees for time

**every min complete 5 power cleans or deadlifts @ 95/135#

**scale to 60 or 80 burpees and 3, 4, or 5 reps on clean or deadlift.

>>>Team Training

A. 100 burpees for time

**every min complete 5 power cleans @ 95/135#

Rest 10 min

B. 100 Cal row for time

Rest 10 min

C. 10 rounds for time of;

- 6 alt. DB snatch @ 50/70#

- 2 gym length sprints

- 6 DB Deadlift @ 50/70#

- 2 gym length sprints

SUNDAY DECEMBER 18, 2016

THE CLASSICS 6OF7

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. “Action”

In partners/groups complete;

- 100 pull-ups

- 100 push-ups

- 100 sit-ups

- 100 squats

**This is the benchmark “angie”, but you will do it as a team wod.  Multiply the number of teammates by 100 and split work up in any way you like, but you must finish all work at one station before starting the next.