CrossFit WOD's December 19-25th, 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. 


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.  


This is a de-load week.  We are dropping loading to an average of 70% and working with less volume as well (less pre-class and no post class work this week). 

MONDAY DECEMBER 19, 2016

THE CLASSICS 7OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre Class

A. Snatch 4(70%x3)

B. Clean and jerk 4(70%x3)

C. HS 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. Thruster  - max single from the rack in 12min

B. “Eva - partner”

- Row 800m

- 30 KBS @ 24/32kg

- 30 pull-ups

3 rounds

**alternate with partner (one working at a time)

SKILLS Sessions:

A. Pre-class work

TUESDAY DECEMBER 20, 2016

THE CLASSICS 7OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete for time;

- 5 rope climbs

- 8-15 HSPU’s (must be unbroken set)

- 250m row

Rest equal time as work

Complete 3 rounds

B. 15 strict T2B

>>>In Class

A. “stickies”

In groups of 4;

- Press _ push press 5+2

- 10 burpees

- 8 gym width sprints

**rotate through partners to create a 1:3 work rest ratio (similar to a HIIT wod) - adjust loads on press to be heavy for the individual.

8 rounds per individual (32/team)

SKILLS Session:

A. Pre-class work

WEDNESDAY DECEMBER 21, 2016

THE CLASSICS 7OF7

WOD

Level 2&3 - Fitness & Sport

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

Synergy Wednesday Weightlifting

-TBA - class is on.

Level 1 - Health & Elements

>>>In class

A.  “Optima”

For reps;

- 3 min rope climbs (assuming you did not do yesterday's pre-work)

- 2 min squats

- 1 min push-ups

- 3 min to row 500m (rest remainder)

4 rounds

THURSDAY DECEMBER 22, 2016

THE CLASSICS 7OF7

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. “filthy fifty”

50 Box jump @ 18/24”

50 Jumping pull-ups

50 Kettlebell swings @ 12/16

50 Walking lunges

50 Knees to elbows (legit)

50 Push press @ 35/45#

50 Good mornings @ 35/45#

50 Wall ball @ 14/20#

50 Burpees

50 Double unders

SKILLS Session:

A. Power snatch + snatch + OHS 4x1+1+1 - build load to moderate set

B. Power clean + clean + jerk 4x1+1+1 - build to moderate set

**base loads on how you feel and do not read a max efforts.

C. Spotted MU’s x6-10

FRIDAY DECEMBER 23, 2016

THE CLASSICS 7OF7

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. “Linda - aka - 3 bars of death”

10-9-8-7-6-5-4-3-2-1 fo time of;

- Deadlift @ 1.5xBW

- Bench press @ BW

- Power clean @ ¾ BW

**BW = bodyweight

**time cap 35-60min

**this is much tougher than it looks and is a killer wod. I have not programmed this for nearly 5 years.  Dr. Mac brought it up a few weeks ago and it fit perfectly in the programming this week….so - blame him.

**You are welcome to run over class time if necessary, but you must be able to finish in the time cap (hence the spread).

**use spotters on the bench and ensure you rest appropriately

>>>Post-Class

A. No post class today.

SATURDAY DECEMBER 24, 2016

- GYM CLOSED FOR CHRISTMAS EVE

SUNDAY DECEMBER 25, 2016

- GYM CLOSED FOR CHRISTMAS DAY