CrossFit WOD's December 26, 2016 - January 01, 2017

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. 

Both the Shred and Macros are 12 week long body transformation programs led by Coach Laurie M.  These programs are designed to increase adherence and commitment to healthy eating and improving nutritional awareness and education for strength athletes.  Start dates are coming soon and will be announced this week. 


Awkward week this week with the start and the end of the week being "gym closures".  There will be no rest days this week and the finale of the week being the MONSTER LIFT OFF.  We will all rest Sunday and get back to regular programming next week.

MONDAY DECEMBER 26, 2016

THE CLASSICS 1OF8

WOD

Gym Closed for Boxing Day.

TUESDAY DECEMBER 27, 2016

THE CLASSICS 1OF8

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Power snatch + snatch 4(75%x2+1)

B. HS walk practice

>>>In Class

A. Front squats 4x4 - across

B. “xmas burn”

Complete for time;

- 21 bar over burpees

- 12 c&j @ 145/225#

- 15 bar over burpees

- 9 c&j @ 145/225#

- 9 bar over burpees

- 6 c&j @ 145/225#

SKILLS Session:

A. 5 rope climbs

B. Pre-class work

C. Parallette jump throughs 4x10 - rest as needed

WEDNESDAY DECEMBER 28, 2016

THE CLASSICS 1OF8

WOD

Level 2&3 - Fitness & Sport

Synergy Wednesday Weightlifting

A. Snatch 4(80%x2)

B. Snatch complex

C. Clean and jerk 4(80%x2)

D. Front squats 3(80%x4)

Level 1 - Health & Elements

>>>In class

A. Press 4x6 - moderate loads

B. “Happiness”

AMRAP in 6min of;

- 12 75/115# S2O

- 12 T2B

Rest 6 min - repeat

THURSDAY DECEMBER 29, 2016

THE CLASSICS 1OF8

WOD

Level 2&3 - Fitness & Sport

>>>Post-Class

A. TGU 3x4 @ moderate load

B. “alain”

Complete every 4 min x 6 rounds

- 4 deadlifts @ heavy load

- 10 C2B pull-ups (unbroken)

- 6 gym width sprints (as fast as possible)

>>>Post-class

A. 5 rounds of;

- Row 500m

- 21 KBS

- 12 push-ups

Rest 3min

**5 rounds, but rest 3 min after each round

SKILLS Session:

**yesterday's weightlifting

A. Snatch 3(80%x2)

B. Clean and jerk 3(80%x2)

C. Spotted MU work x6-10each

FRIDAY DECEMBER 30, 2016

THE CLASSICS 1OF8

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. 5 rounds NOT for time;

- yoke carry (gym width) @ moderate load - rest as needed

B. Stone loading x10 @ light/moderate load - do quickly, not heavy

>>>In Class

A. Bench press 4x8 @ moderate load

B. “Botton”

Complete for time;

- 10 Thrusters @ 95/135#

- 50 DU’s

- 8 Thrusters @ 95/135#

- 40 DU’s

- 6 Thrusters @ 95/135#

- 30 DU’s

- 4 Thrusters @ 95/135#

- 20 DU’s

- 2 Thrusters @ 95/135#

- 10 DU’s

SATURDAY DECEMBER 31, 2016

THE CLASSICS 1OF8

WOD

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's numbers on the board, and make sure to mark any PR's so we can all celebrate your accomplishments!

*NOTE: there will be no regular group classes running this day - simply show up and have fun with the community. 

SUNDAY JANUARY 01, 2017

THE CLASSICS 1OF8

WOD

**GYM closed for New Years Day.