CrossFit WOD's December 05-11, 2016.

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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

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


DECEMBER 10TH, 2016 - BOOK THIS WEEK

We are only ONE 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. 


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. 


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 05, 2016

THE CLASSICS 5OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre Class

A. Snatch 4(90%x1), 70%x2

>>>In Class

A. Front squat 4x2 - across

B. “Open 15.4”

Complete as many reps as possible in 8 min of;

- 3 HSPU’s

- 3 Cleans (power or full) @ 125/185#

- 6 HSPU’s

- 3 cleans

- 9 HSPU’s

- 3 cleans

- 12 HSPU’s

- 3 cleans

- 15 HSPU’s

- 3 cleans …...

SKILLS Sessions:

A. Snatch bar positions

B. Snatch 4(90%x1), 705x2

C. HSPU + clean tech for wod today

D. 20sec T2B - Every 90sec x 5 rounds

TUESDAY DECEMBER 06, 2016

THE CLASSICS 5OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete alt. EMOM of;

- 50 DU’s  or 30sec of work

- 5 parallette jump throughs

- 50 DU’s or 30sec of work

- 1 rope climb

5 rounds (20min)

>>>In Class

A. “Please”

Complete the following EMOM;

- 2+2 Press + push press (heavy)

- 15 Wall ball 14/20#

- 4-6 strict pull-ups (c2b, to neck, to sternum, weighted)

- 15 KBS @ 16/24kg

- 10 weighted sit-ups @ 25/45

- 10 box jump overs 18/24”

5 rounds

**all sets unbroken and scale to be around 30sec of work

SKILLS Session:

A. BN jerks 7x1 - building load

B. Pre class work

WEDNESDAY DECEMBER 07, 2016

THE CLASSICS 5OF7

WOD

Level 2&3 - Fitness & Sport

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

Optional Wednesday Weightlifting

A. Floating power snatch 10(65%x3) - short breaks

B. Clean and jerk 5(70%x2)

C. Front squats 10(65%x2) - EMOM

Level 1 - Health & Elements

>>>In class

A. Skip rope drills for DU’s

- basic skip, high jump skips, change of speed skips (fast and slow), jump rope in one hand practice DU’s 1:3 drill, DU practice 3:1, 2:1, 1:1, and full DU’s.

**no more than 5 min

B. Snatch bar work;

- HHang, Hang, Low hang, shin work on bar path.

- each position x3 with empty bar.

C. AMRAP in 8min of;

- 3 snatches (choose position to work from)

- 6 T2B

THURSDAY DECEMBER 08, 2016

THE CLASSICS 5OF7

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. Deadlift 5x2 - building to heavy set

B. “bal”

AMRAP in 30sec of;

- 2 power cleans @ 145/225#

- 5 bar over burpees

Every 3 min x 5 rounds

>>>Post-Class

A. Complete for time;

- Skierg 1000m

- Row 1000m

- Xebex 2500m

- 150 DU’s

Rest 3min

Repeat

Rest 3 min

- 50 S2O @ 75/115#

SKILLS Session:

A. Alt EMOM of;

- 5 power clean @ 95/135#

- 2+3 push jerk + jerk @ 95/135#

- 4-7 HSPU’s

- Rest station

5 rounds

B. Weighted front planks 4x 20-30sec

FRIDAY DECEMBER 09, 2016

THE CLASSICS 5OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. HS walk practice (same as monday)

B. Complete 5 rounds NOT for time;

- 6 tire flips

- standing arm over arm sled drag (one gym length...with long rope)

>>>In Class

A. Complete 5 rounds for time;

- 6 bench press @ 115/185#

- 6 power snatch @ 105/155#

**judge each other like an open wod (spotters needed)

B. EMOM for remainder of class (up to 20 min)

- strict pull-ups

- T2B (kipping)

**choose reps you know you can maintain each round unbroken

SATURDAY DECEMBER 10, 2016

THE CLASSICS 5OF7

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class - Synergy Saturday weightlifting

A. Snatch 6(82.5%x1)

B. Clean and jerk 6(82.5%x1)

C. Back squat 4(77.5%x4)

>>>In Class

A. Partner wod;

- Complete in groups of 3-4 for time.  Breaking up work as you see fit.

- 50 pull-ups/person

- 100 sit-ups/person

- 50 T2B/person

- 100 lunges/person

- 100 becks burpees/person

**multiple the reps by the number of teammates and break up as you see fit...have fun :)

>>>Team Training - TBD

A. For time - 100 power clean @ 95/135#

**very min on the min complete 5 burpees

Rest 10min

B. AMRAP in 10 min of;

- GHD sit-ups

- Xebex bike (cal)

2.4.6.8.10….

Rest 10 min

C. 15-9-6 for time of;

- 145/225# deadlift

- HSPU’s

SUNDAY DECEMBER 11, 2016

THE CLASSICS 5OF7

WOD

evel 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. On running clock;

Complete for time;

- 1000m row

- 50 wall balls

- 5 rope climbs, 10 lying rope climbs, or 20 pull-ups

Repeat @ 15min

**Complete two rounds of this first round starts on buzzer, second @ 15min.