CrossFit July 25-31, 2016.

CONGRATS COACH LAURIE

Coach Laurie M at the CF Games. 

Coach Laurie M at the CF Games. 

A huge congratulations goes out to Laurie Meschishnick on her wonderful achievements at this years CrossFit Games.  Laurie completed in the 50-54 masters division and brought home a 7th place finish...she is the 7th fittest female in the world.  I am very proud of Laurie and all that she has accomplished - she will be back at the games again and will continue to be very competitive in her division.  Thanks for allowing me to be a part of all of this, love you to death - Chad

Learn more about the new T2W program and what we will be offering starting August 01.  This is a super cool program that we are very excited to get started again with this new format.  Learn moreHERE. Get registered at the front desk or email info@synergystrength.ca  

This program starts next week. 


CROSSFIT GAMES WEEK

Katrin Davidsdottir repeat winner of the CrossFit Games. 

Katrin Davidsdottir repeat winner of the CrossFit Games. 

Mat Fraser - CrossFit Games Winner. 

Mat Fraser - CrossFit Games Winner. 

The CrossFit Gams are done and this weeks of programming will honour the games with repeating many of the games workouts.  Huge congrats go out to Katrin Davidsotir and Matthew Fraser fro winning the CrossFit Games. 


MONDAY JULY 25/16

Games Week 

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. Deadlift ladder from the games - start at a moderate load and build by 10 pounds to a max effort deadlift EMOM

B. “Ranch mini chipper”

- 50 wall balls @ 14/20#

- 25 GHD sit-ups or sit-ups

- Run with med ball to small hill and back (near tree behind star egg)

Level 1 - Health & Elements

A. Deadlift ladder from the games - start at a moderate load and build by 10 pounds to a max effort deadlift EMOM

**Coaches will help you stop at technical fatique

B. “Ranch mini chipper”

- 50 wall balls @ 10/16#

- 25 sit-ups with med ball or DB

- Run with med ball  or DB to small hill and back (near tree behind star egg)

TUESDAY JULY 26/16

Games Week 

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. “Murph”

- Run 1 mile

Then, 5 rounds of;

- 20 pull-ups

- 40 push-ups

- 60 squats

- Run 1 mile

**45min time cap (if on run - finish it past time cap)

Level 1 - Health & Elements

A. “Murph”

- Run 1 km

Then, 5 rounds of;

- 15 pull-ups

- 30 push-ups

- 45 squats

- Run 1 km

**45min time cap (if on run - finish it past time cap)

WEDNESDAY JULY 27/16

Games Week 

WOD

Level 2&3 - Fitness & Sport

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

Level 1 - Health & Elements

>>>In class

A. Rope climb technique - 5-10 min

B. “Modified Redemption”

- 3 rope climbs

- 21 Thrusters @ 65/95#

- 2 rope climbs

- 15 thrusters @ 65/95#

- 1 rope climb

- 9 thrusters @ 65/95#

THURSDAY JULY 28/16

Games Week 

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. “Squat clean pyramid”

- 10 cleans

- 8 cleans

- 6 cleans

- 4 cleans

- 2 cleans

**Set loads to allow yourself to get most if not all the way through this.  Set the last two cleans at 90-95% of your best and then use logical progressions back on each of the sets (10# or 20#) based on your max effort loads. Read rules of workout at crossfit games site.

>>>In Class

A. “DT”

5 rounds for time of;

- 12 deadlift @ 105/155#

- 9 hang power cleans @ 105/155#

- 6 shoulder to overhead @ 105/155#

Level 1 - Health & Elements

A. “DT”

5 rounds for time of;

- 12 deadlift @ moderate load

- 9 hang power cleans @ moderate load

- 6 shoulder to overhead @ moderate load

FRIDAY JULY 29/16

Games Week 

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Ring HSPU’s - play with this skill set

>>>In Class

A. “Modified Berm Run”

4 rounds for time of;

- 500m run

- 2 rope climbs

- Sled push or sled drag (heavy) for one gym length

- 2 rope climbs

Level 1 - Health & Elements

A. “Modified Berm Run”

4 rounds for time of;

- 500m run

- 2 lying rope climbs or 10 pull-ups

- Sled push or sled drag (heavy) for one gym length

- 2 lying rope rope climbs or 10 pull-ups

SATURDAY JULY 30/16

Games Week 

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class - Synergy Saturday weightlifting

A.Muscle snatch + high hang snatch (light work) 4x2+2

B. Snatch 5x2

C. Clean and jerk 5x2

>>>In Class

A. Modified “Separator”

- 30 HSPU’s

- 12 back squats @ 165/225#

- 20 burpees

- 18 HSPU’s

- 18 front squats @ 145/205#

- 20 burpees

- 12 HSPU’s

- 21 OHS @ 145/185#

- 20 burpees

Level 1 - Health & Elements

A. Modified “Separator”

- 30 heavy DB push press

- 12 back squats @ heavy load

- 20 burpees

- 18 heavy DB push press

- 18 front squats @ moderate load

- 20 burpees

- 12 heavy DB push press

- 21 OHS or goblet squat  @ light load

- 20 burpees

SUNDAY JULY 31/16

Games Week 

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. Modified “Rope Chipper”

- 1 min DU’s

- 1 min row for calories

- 1 min DU’s

- 1 min gym length runs

- 1 min DU’s

- 1 min row for calories

- 1 min DU’s

- 2 gym length sled rows to finish