Archive for April, 2009
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Wednesday, April 22nd, 2009Happy Birthday Buzz! 40 Double Unders 30 Dead Lifts [135/95] 20 Wall Balls 10 Pull ups 3 Rounds for time…………..
Fishing and Front Squats
Tuesday, April 21st, 2009Fish Game on the Rower for points followed by… Front Squats 5-5-5-5-5-5 Great job working on the racked position for these today. Not only did many of you break through your previous strength levels, but many of you have gotten so much better on your shoulder and wrist flexibility! Bravo! Today was a great example [...]
Cynergy Boston Marathon Winners!
Monday, April 20th, 2009We are very fortunate to have witnessed a very inspiring road race today. Both the Men’s and Women’s races were very exciting. We had some really great performances. Alex Morrison 4:08.33 John Llewellyn 4:56.23 Matt Lynch 4:25.35 Sue Llewellyn 4:58.14 Jill McCaughey 4:58.15 Diana Rosenstein 5:27.03 Micheal “Sig” Signiori….Fast! Great, inspiring efforts by all of [...]
WOD 4.20.09
Monday, April 20th, 2009Tabata Totals 20 seconds of work/10 second of rest x 8. Count total number of reps for each station. Ring Dips OH Squats (PVC) Handstand Push Ups Back Extensions Box Jumps Focus on Full Range of Motion in each of these stations
Sunday Morning Service, 4/19/09
Sunday, April 19th, 2009“PENANCE” OK, all you Cynergy folks… don’t think I don’t see you running around, being fresh… wearing your little “Nice Rack” shirts and misbehaving… Time to pay the price. WOD: AMRAP for 25 minutes 10 reps, Goat #1 10 reps, Goat #2 10 reps, Goat #3 400m run **A “Goat” is any exercise/movement that [...]
Kids WOD and Partner WOD Challenge 4.18.09
Sunday, April 19th, 2009The Challenge started off with the Kids WOD…. AMRAP 12 minutes Holding a MB the entire time the kids ran a 100 M dash then completed 10 Sit ups 10 Lunges 10 Goblet Squats if they dropped the MB at any time during the race they did 1 Burpee. Record the total number of rounds [...]
Marathon Monday CrossFitters
Sunday, April 19th, 2009Just a little recognition for all of our CrossFitters running in the Boston Marathon on Monday. Sue Llewellyn John Llewellyn Jill McCaughey Alex Morrison Matt Lynch “Sig” Michael Signori and Diana Rosenstein We are so proud of all of the work, energy and determination that goes into preparing and running a race like this. You [...]
Strength Day: Deadlifts
Friday, April 17th, 2009Strength Day: DEADLIFTS 5-5-5-5-5-5 Record your strength level on your strength charts. Great strenth work today everyone! Many of you beat your 1 Rep Max in your rounds today!
WOD 4.16.09
Thursday, April 16th, 200910-9-8-7-6-5-4-3-2-1 Push Ups Sit Ups Pull Ups Squats Run 200M after each round Some great improvements on pulls ups today everyone! Time to lose the band…..you know who you are!
WOD 4.15.09
Wednesday, April 15th, 20093 Rounds for time… Walking KB Swing 400M Run KB Lunge & Reach 10 Wall Ball Burpees 10 1-Arm DB Snatch (each side)
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