CrossFit WOD's August 15-21, 2016.

#SYNERGYSTRONG

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NEW - OPEN Weightlifting Schedule 

NEW - OPEN Weightlifting Schedule 

Weightlifitng class schedule has been modified to accommodate atheltes/coach/gym starting this week.  We have moved the weightlifitng classes to Wednesday 5-7:00pm and Saturday 10:00am-12:00pm.  For weightlifters this changes your coached sessions and for CrossFitters this allows you to now adjust your training schedule with options.  You can now train 5 days a week (train M-F and rest Sat&Sun) or continue to take off Wednesdays and Sundays off while training all other days.  Basically if you can not make Satruday weightlifitng...come on Wednesday.  This is much more flexible schedule for all and is an exciting new schedule addition to Synergy Strength.  


Weekend Strength Sport Classes coming soon!

Weekend Strength Sport Classes coming soon!

Coming SOON - we will be opening up Strength Sport 2 hour training blocks each and every weekend. We currently have weightlifting 10am-12pm on Saturdays and we will soon be adding Satruday powerlifting from 10am-12pm as well as Sunday Strongman 10am-12pm.  These will be weekly coaches classes that you can add to your training schedule to learn more about a particular sport or to simply get a bit more training in the weekly cycle on some weaknesses (strength).  We will be announcing more soon, but if you want more info please stop and chat with Chad. 


Volunteers Needed - can you help out?

Volunteers Needed - can you help out?

The 2016 BCBD will be held at the Saskatoon Golf Dome on September 9-10-11th and as always we are in need of volunteers to help put on this massive event.  Please reach out to laurie@synergystrength.ca if you can volunteer even a couple hours over the weekend - your help is much appreciated. 


NEW - Group Class Warm-up

- 6 gym length run

- 2 gym lengths skipping high arm swing

- 2 gym lengths side shuffle 

Then 3 quick rounds of;

- 10 kip swings (add one pull-up and 1 T2B on last two reps if you like) 

- 10 squat to stand

- 10 sec count (supinated pull-up bar hang or HS hold)

- 10 front plank shoulder taps (control with no rotation and full body tension)


MONDAY AUGUST 15/16

BRING A FRIEND DAY

BCBD 3of6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 5 rounds of;

- 6 touch and go power clean and push jerk - rest 10sec

- 2 rope climbs - rest as needed to maintain rope climb speed.

>>>In Class

BRING A FRIEND DAY

A. “BFD”

Complete in partners - for total rounds; (34 min long)

AMRAP in 10 min of;

- 6 T2B

- 6 burpees

**partners alternate rounds

Rest 2 min

AMRAP in 10 min of;

- 5 pull-ups

- 8 push-ups

- 10 squats

**Partners alternate rounds

Rest 2 min

AMRAP in 10 min of;

- 6 T2B

- 6 burpees

**PARTNERS EACH WORK to get as many rounds as possible


TUESDAY AUGUST 16/16

BCBD 3of6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch 4.3.2.2.2.2

B. Parallel bar dips (unbroken) 10.9.8.7.6.5.4.3.2.1 - for time

>>>In Class

A. Back squat 3(77.5%x3), 72.5%x6

B. “tigger”

In Partners complete for time;

- Partner 1 - 14 box jumps @ 18/24” + 4 gym length sprints

- Partner 2 - repeat

- Partner 1 - 14 KB snatches @ 16/24kg + 4 gym length sprints

- Partner 2 - repeat

- Partner 1 - 14 hurdle facing burpees + 4 gym length sprints

- Partner 2 - repeat

- Partner 1 - 14 KB snatches @ 16/24kg + 4 gym length sprints

- Partner 2 - repeat

- Partner 1 - 14 box jumps @ 18/24” + 4 gym length sprints

- Partner 2 - repeat

Level 1 - Health & Elements

A. Back squat 3(77.5%x3), 72.5%x6

B. “tigger”

In Partners complete for time;

- Partner 1 - 14 box jumps @ 18/24” + 4 gym length sprints

- Partner 2 - repeat

- Partner 1 - 14 KB snatches @ 16/24kg + 4 gym length sprints

- Partner 2 - repeat

- Partner 1 - 14 hurdle facing burpees + 4 gym length sprints

- Partner 2 - repeat

- Partner 1 - 14 KB snatches @ 16/24kg + 4 gym length sprints

- Partner 2 - repeat

- Partner 1 - 14 box jumps @ 18/24” + 4 gym length sprints

- Partner 2 - repeat


WEDNESDAY AUGUST 17/16

BCBD 3of6

WOD

Level 2&3 - Fitness & Sport

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

Level 1 - Health & Elements

>>>In class

A. Snatch 3 position paused deadlift (low/hang/high) @ light weight as tech work

B. “sexymetcon”

Complete 4 rounds for reps;

AMRAP in 4 min of;

- 10 DB push press (heavy)

- 8 pull-ups

- 6 thrusters @ 55/75#

- 12 calorie on row

Rest 4 min


THURSDAY AUGUST 18/16

BCBD 3of6

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. Press + jerk 4x4+1

B. “Handy”

Complete 5 rounds for time of;

- 10 HSPU’s

- 15 GHD sit-ups

**heats or alternate for T2B

- 20 wall balls @ 14/20#

>>>Post Class (mono)

A. Complete 3 rounds for reps;

- 3 min row (cal)

- 3 min skierg or air bike (cal)

- 3 min DU’s

- 3 min burpees

Level 1 - Health & Elements

A. Press + jerk 4x4+1

B. “Handy”

Complete 5 rounds for time of;

- 10 HSPU’s

- 15 Sit-ups or hanging Knee-ups

- 20 wall balls @ 12/16#


FRIDAY AUGUST 19/16

BCBD 3of6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. HS walk practice - 10min

>>>In Class

A. Deadlift 2(82.5%x3), 2(87.5%x2)

B. “pancakes”

In partners complete - 6 min of rowing and pull-ups

**One partner is doing pull-ups while the other is on the rower.  Partners may switch at anytime and as frequently as they wish.  Accumulate as many combined reps as possible in the two movements.

Level 1 - Health & Elements

A. Deadlift 2x3, 2x2

B. “pancakes”

In partners complete - 6 min of rowing and pull-ups

**One partner is doing pull-ups while the other is on the rower.  Partners may switch at anytime and as frequently as they wish.  Accumulate as many combined reps as possible in the two movements.

**we can run two heats if necessary


SATURDAY AUGUST 20/16

BCBD 3of6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class - Synergy Saturday weightlifting

A. Power snatch + snatch 4(75%1+2)

B. Hang snatch pulls 3(105%x2)

C. Power clean + clean 4(75%x1+2)

D. Clean shrugs 2(105%x2)

E. Back squat 82.5%x2, 2(90%x1)

>>>In Class

A. Complete for time;

3 rounds of;

- 3 hang cleans @ 125/185#

- 30 DU’s

- 6 HSPU’s

Then 2 rounds of;

- 4 hang cleans @ 125/185#

- 50 DU’s

- 8 HSPU’s

Then 1 round of;

- 5 hang cleans @ 125/185#

- 70 DU’s

- 10 HSPU’s

Level 1 - Health & Elements

A. Complete for time;

3 rounds of;

- 3 hang cleans @ mod load

- 30 DU’s

- 6 DB push press or wall-walk-ups

Then 2 rounds of;

- 4 hang cleans @ mod load

- 50 DU’s

- 8 DB push press or wall-walk-ups

Then 1 round of;

- 5 hang cleans @ mod load

- 70 DU’s

- 10 DB push press or wall-walk-ups

>>>Team training - TBD


SUNDAY AUGUST 21/16

BCBD 3of6

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. OH plate walking lunges 4x20

**weight is not required - position matters more than load

B. “1minstation”

Complete AMRAP in 3 rounds;

Min 1 - box jumps 18/24”

Min 2 - burpees

Min 3 - DB push press (moderate ...20 reps)

Min 4 - row (calories)

Min 5 - ring rows