CROSSFIT WOD's - February 29 - March 06, 2016.

SYNERGY OPEN RULES AND STRUCTURE;

We have big plans for this years open and we want you all involved.  We will be doing the following as part of this years open competition;

- Thursday - This will be a rest day for the club.  We will have the live open announcement on the wall at the gym live at 6:00pm.  We will watch the announcement and the workout, then our top 5-10 Synergy athletes of the previous weeks performance (last year for the first workout) will go head to head at the gym.  This performance will be video taped and put on social media for all to watch the following day.  The T2W group will then complete the workout after the top group of individuals goes through things, this will simply be part of their weekly training program and be limited to those in the program. 

- Friday - we will be doing the Open workout in the gym all day (every class)

- Saturday - will be a rest day for training 

- Sunday - "BPB" - Burgers, Protein, and Bananas will be served at the gym for the second Open WOD.  We will be open from 9am-1pm, but class times will not be on the hour, but will simply run as people come in and get ready to go.  Heat times will not be set, but will run on demand. 

**Everyone will have a max of two open workout opportunities rom Thursday-Monday.  We will schedule workout Thursday and Sunday and no extra workout times will be allowed, unless special circumstances require it.  Coaches permission will be required to do OPEN workouts out side of class time. 

The SYNERGY REGIONAL TEAM (if we qualify for Regionals) will be chosen from the top three mens and women of the open on the western Canadian top ranking list. 


 
 

Youth Multi-Sport Camp - being held @ Synergy Strength March 20, 2016. More info HERE


 
 

Synergy Summer Shred - Join the Challenge.

This is a super exciting new program led by Coach Laurie M.  We are starting a nutrition and healthy eating campaign and we want you ALL to be a part of it.  This program will bring education, direction, and committment to change. Read more HERE


Open for Fitness - 


Live open announcement from last week - UPDATE SHOW. 


Tommy Marquez - Top 10 athletes to watch this year. 


So Crazy right now. 

"BEYONCE"

Oh snap - more guilty pleasures with Beyonce.  These girls runt he world :)

This program will run throughout the open and will be on a 7 day cycle, meaning each week will be the same from one week to the other in structure as our workouts revolve around the OPEN announcement and workouts.  Reminder - we will be doing a live announcement at the gym on Thursday and having the top 8 athletes (top 8 male and female) from last years open compete on Thursday night after the open announcement.  We will then do the open workout in all classes on Friday along with Sunday.  Sunday will be a bit different than other days as we will not run official classes, but open gym time.  Show up and get warmed up to go and then jump into a heat while burgers and banana's are on the grill with protein shakes served as well. 


MONDAY FEBRUARY 29/16

Beyonce - week 02

WOD -

Level 2&3 - Fitness & Sport

A. Hang power snatch 3(65%x3)

B. Snatch 3(80%x2), 2(85%x1), 2(75%x2)

C. Power clean + push jerk 4(70%x3)

D. Rope climbs (optional based on recovery) x10

>>>In Class

A. “Edition”

Complete;

- 6 deadlifts @ moderate load

- 12 DB push press

- 4 gym width sprints

Every 4 min x 6 rounds

Level 1 - Health & Elements

A. “Edition”

Complete;

- 6 deadlifts @ moderate load

- 12 DB push press

- 4 gym width sprints

Every 4 min x 6 rounds


TUESDAY MARCH 01/16

Beyonce - week 02

WOD -

Level 2&3 - Fitness & Sport

A. Power snatch + OHS 5(65%x3+!)

B. Clean and jerk 3(80%x2), 2(85%x1), 2(75%x2)

C. HSPU’s 8x2 (heavy)

**scale to a difficult level - rest as needed.  

>>>In Class

A. Back squat 3x4 @ heavy load, 95/135# AMRAP in 45sec

B. “ WTF”

Complete 5 rounds for time;

- 10 alt DB power snatches @ 30/45#

- 5 DB thrusters @ 30/45#

- 15 push-ups

- 10 T2B

Level 1 - Health & Elements

A. Back squat 3x4 @ heavy load, 85/115# AMRAP in 45sec

B. “ WTF”

Complete 5 rounds for time;

- 10 alt DB power snatches @ 20/35#

- 5 DB thrusters @ 20/35#

- 15 push-ups

- 10 T2B or hanging straight leg raises


WEDNESDAY MARCH 02/16

Beyonce - week 02

WOD -

Level 2&3 - Fitness & Sport

A. Yoke walks - 6 gym lengths @ light/moderate load (no running - slow deliberate pace with tight torso)

>>>In Class

A. Press + jerk 5x4+1

B. “Commerce”

2 rounds of;

- 1 min wall ball

- 1 min DB push press 20/35#

- 1 min box jumps @ 18/24”

- 1 min KB SDLHP (swinging style) @ 24/32kg

- 1 min row

- 1 min HS hold on wall

- 1 min rest

Level 1 - Health & Elements

A. Press + jerk 5x4+1

B. “Commerce”

2 rounds of;

- 1 min wall ball

- 1 min DB push press 15/25#

- 1 min box jumps @ 12/18”

- 1 min KB SDLHP (swinging style) @ 12/24kg

- 1 min row

- 1 min HS hold on wall

- 1 min rest


THURSDAY MARCH 03/16

Beyonce - week 02

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health

A. Hang snatches x4 - build to heavy set in 15min

B. “Row intervals”

- Row 225m @ 500m pace

- Rest 45sec

12 rounds

**shoot for no more than  5 sec drop in performance across all sets.

OPEN ANNOUNCEMENT TONIGHT


FRIDAY MARCH 04/16

Beyonce - week 02

WOD -
A. OPEN WOD 16.2 - FIND WOD HERE


SATURDAY MARCH 05/16

Beyonce - week 02

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health

A. Jerk from rack 10x2 - EMOM @ moderate load

B. “Earth”

On a 1 min running clock complete;

- squats

- push-ups

- box jumps

- pull-ups


SUNDAY MARCH 06/16

Beyonce - week 02

WOD -

A. OPEN WOD 16.2

**The gym will be open from 9am-1pm, but not run at specific class times, but just show up and based on the Open WOD, we will simply get heats going and run them as needed. Reminder we will be serving hamburgers, protein shakes, and grilled bananas.