CrossFit WOD's January 23-29, 2017.

This weekend is the third annual Cast Iron Classic - we have 252 athletes throwing down at Synergy Strength on Saturday January 28th, 2017.  If you are competing - good luck.  If you are not please come down and cheer on your friends and community members,  Go team Synergy Strength. #synergyfamily


One of Synergy Strength's new years goals is to grow Synergy Sports Therapy's, in an effort to continue to provide an optimal experience for our members and patrons.  Our long-term goal is to develop a full service sports therapy clinic that is a one stop shop for atheltes and members.  In order to do this we are asking for your help - we are looking for a new physiotherapist and a new massage therapist.  We are not looking for just any therapist, we are looking for the right people to grow and be a part of our existing awesome team (Alex, Crystal, Laura, Kwaku).   We are looking for therapists who fit our niche and who are active in strength sports just like we are, we are looking for people who want to grow and work with our current team, and lastly people who have an interest in working with atheltes.  If you know of a person who might fit this description please forward them to us.  

Any member who can help out and refer us a therapist who fits and works into our needs will receive 4 months free membership for the help and assistance they provide to us.  

I have said it in the past - it is your (the members) feedback that drives the direction and growth of our community and business - there is no better place to ask for help than asking the community (you the members) for a bit of assistance in finding people to work with you and our team.  Please come chat with me (Chad) if you have anyone you think might work well and be an asset to our club and to Synergy Sports Therapy. 


MONDAY JANUARY 23, 2017

THE CLASSICS 5OF8

WOD

Level 2&3 - Fitness & Sport

>>>Pre Class

A. Clean and jerk ladder EMOM - start at 50% and build by 2.5/5kg per lift until you reach a maximal effort set

**If you miss you are done

**attempt to string clean and jerk together at all light loads...or as long as you can

B. HS walk practice - set-up the CIC quadrants and complete 144’ or as much as you can complete in 5min.

>>>In Class

A. “Max DT” - CIC event #3 - find your heaviest unbroken round of DT

- 12 deadlift

- 9 hang power clean

- 6 S2O

** only attempt 1-2 sets after warm-up, you can not do to many sets as fatigue will limit your capacity - rest as needed between (5-6min)

B. “CIC race 1 - AED2.0”

5 min AMRAP of gym width sprints.  

**In teams of 4 complete sprints as in the CIC.

C. If time permits and energy is available - sit-ups or GHD sit-ups 3x20

SKILLS Sessions:

A. Pre-class work

B. GHD sit-ups from post class

TUESDAY JANUARY 24, 2017

THE CLASSICS 5OF8

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 4 rounds NOT for time;

- 2 gym length yoke walk moderate load  (185/305)

- 2 rope climb

- 2 power snatch +3 OHS @ 95/135#

>>>In Class

A. Front squat - build to a heavy double in 20 minutes

B. “CIC race 4”

“Fasten seatbelts when seated”

Partner 1 - 30 T2B

Partner 2 - 25 power snatch  @ 65/95#

Partner 3 - 25 box jump overs 18/24”

Partner 4 - 40 pull-ups

All partners - 25 synchro burpees to stop click

SKILLS Session:

A. Pre class work

B. Parallette jump throughs 3x10

**end each set with a 10-20 sec L-sit hold.

WEDNESDAY JANUARY 25, 2017

THE CLASSICS 5OF8

WOD

Level 2&3 - Fitness & Sport

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

Synergy Wednesday Weightlifting

A. Snatch 2(50%x2), 60%x2, 70-75-80%x1

B. Clean and jerk 2(50%x2), 2(60%x2), 70-75-82.5-87.5-92.5%x1...build to max

Level 1 - Health & Elements

>>>In class

**For those that missed it last week

A. “CIC Race #2”

“20FED”

In 6 minutes complete;

- 75 thrusters

then ;

- Row for calories while partner holds bar overhead.

THURSDAY JANUARY 26, 2017

THE CLASSICS 5OF8

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. CIC Race #5

“First Bag”

- 144’ HS walk buy in

Then split into teams of two to complete either Diane’ish’ or Amanda’sih’

**today is short - if you are not doing CIC.  Feel free to end the day with a bit of rowing intervals.  1 min on 1 min off x 10 rounds (maintain row pace throughout each interval)

>>>Post-Class

Rest Day

SKILLS Session:

Strongman

A. Log clean and press 4x4 - build

B. Stone loading 6.5.4.3.2.1 - build as much as possible to heavy stone - rest as needed.

C. Harness sled pulls (no rope) 3x1 gym length building load

**this will require a bit of rest before class as it is devastating on the legs….:(

FRIDAY JANUARY 27, 2017

THE CLASSICS 5OF8

WOD

**REST DAY for all CIC athletes.

Level 2&3 - Fitness & Sport

>>>In Class

A. Max effort thruster from rack - 15 minutes to find

B. “20%off”

Complete;

- Row 500m

- 20 box jump overs

- 30 sit-ups

- 20 empty bar thrusters

Rest 4 min - repeat for 3 rounds.

SATURDAY JANUARY 28, 2017

THE CAST IRON CLASSIC - its today!

SUNDAY JANUARY 29, 2017

THE CLASSICS 5OF8

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)

Sunday weightlifting

A. Snatch 2(50%x2), 2(60%x2), 70-75-82.5-87.5-92.5%x1...build to max

B. Clean and jerk 2(50%x2), 60%x2, 70-75-80%x1

C. Front squats 3(70%x4)

Level 1 - Health & Elements

>>>In class

A. Deadlift 6.5.4.3.2 - building to heavy load

B. “Float”

Complete 8 rounds for time of;

- 12 deadlifts @ 95/135#

- 6 bar facing burpees

- 6 pull-ups