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Cynergy CrossFit

Archive for January, 2010

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Sunday Morning Service, 1/31/10

Sunday, January 31st, 2010

Warm-up: 500m Row + Group “Death Circles”
WOD:
-With a running clock, complete one pullup the first minute, then two front squats the second minute, then three pullups the third minute, then four front squats the fourth minute… and so forth.
-Continue in this manner until you are no longer able to get the required reps in [...]

Team Fran Results

Sunday, January 31st, 2010

Team Fran Results

1
Marshfield Police #1
548

2
Hanson Police

497

3
Troopers

493

4
Marshfield Fire

445

5
Marshfield Police #2
425

6
Bridgewater Police

413

7
Hanson Fire #1

411

8
Rockland Police

389

8
Pembroke Fire #2

389

9
Weymouth Fire

382

10
Brockton Police #2

374

11
EB Fire

338

12
Brockton PD #1

304

13
Pembroke Fire #1

299

14
EB Police

291

15
Easton Police

253

16
Hanson Fire # 2

252

17
Whitman Fire

251

18
Duxbury FR

228

19
Pembroke PD

170

20
Whitman Police

160

FR Challenge # 2 “FRAN…..” Results

Sunday, January 31st, 2010

Individual Results for non scaling

Names
Time
Reps

1
Mark Vigneau
3
41

2
Kevin Morris
4
33

3
Asa Morse
4
41

4
Dennis Andre
5
36

5
Sue Llewellyn
5
49

6
David Carmicheal
6
10

7
Earl Johnson
6
23

8
Erik Telford
6
23

9
Joe Esposito
6
31

10
Lonnie Ataman
6
34

11
MikeDonovan
6
36

12
Jason Luccetti
6
50

13
Brandon Smith
6
56

14
Sean Mahoney
6
56

15
Matthew Hannigan
6
59

16
Billy Frazier
7
0

17
Peter Daley
7
0

18
Paul Catanoso
7
7

19
Mike Smith
7
13

20
Mike LaSelva
7
15

21
Bob Bailey
7
30

22
Jeff Cuozzo
7
46

23
Joe McLaughlin
7
58

24
Matt Ahl
8
23

25
Scott Allen
8
24

26
Mark Gassiraro
8
30

27
Rich PIneo
8
32

28
Chris McDermott
9
25

29
TimClancy
9
33

30
Mike MacKinnon
9
50

31
Mike Rice
9
50

32
Mike Bearce
9
54

33
Craig Robinson
10
5

34
Mike Dimeo
10
40

35
Kevin McNiff
10
43

36
Steven Marcolini
11
17

37
Sean O’Connor
11
20

38
Mark O’Reilly
11
21

39
Sean LeBlanc
11
25

40
Chris Delmonte
11
37

41
Bo Chapman
11
45

42
Randy Wilds
11
50

43
Gary Smith
11
52

44
Brian Nickerson
11
52

45
Ryan Civicchi
11
53

46
Frank [...]

WOD 1.30.10

Saturday, January 30th, 2010

Benny
Strength:  Push Press 3-3-3-1-1-1
 
followed by Open Gym at 9

Chip, Eric, Lindsey, Trish and Gaynor do…
AMRAP 20
15 Double Unders
15 Back Extensions
15 GHD Sit Ups
 
Congrats to the Ladies who did GRACE today!
Jill McCaughley hit a PR with 2.57! and
B Wadsworth hit a PR with 3.09!  Outstanding job ladies!!!
Have  a great Saturday everyone!  Hope to see you [...]

Annie are you OK?

Friday, January 29th, 2010

Skill Work:  Med Ball Cleans
Annie Are You OK?
21-15-9
Calorie Row
DB Thrusters (20+/30+)
KB SDLHP (2 pood/1.5 pood)
Burpees
MB Cleans (20/14)
Wall Balls (20/14)

Skill Day: Rings

Thursday, January 28th, 2010

 

Jen,  Mark,  David and Lindsey
 
Skill Day:  Rings
working in pairs…
Ring Push Ups 3 x 5
Ring Dips 3 x 5
(scale to toes on box or band-must complete full ROM)
Muscle Ups
-False Grip
-Transitions from the ground
-Jumping Muscle Ups
-Muscle Ups
Skin the Cats
Congratualtions to Earl Johnson and Mike Bearce for their first Muscle Up today!!
and congrats to Marc Vigneau for stringing [...]

WOD 1.27.10

Wednesday, January 27th, 2010

Derek with his 400# PR
 
Strength Work:  Deadlift 3-3-3-1-1-1

 Congratulations Eric Magee on your 2:44 FRAN!
Outstanding!!
 

A shout out to CCF’s FRAN Top 5 Men and Women!  Great day everyone!!
Eric Magee 2:44
Marc Vigneau 3:41
Chip Moore 4:01
Alex Morrisson 4:21
Kevin Morris 4:33
Asa Morse 4:41
Cindy Brown 4:43
Trish Hitchcock 5:40
Suzi Llewellyn 5:49
Lindsey Johnson 7:14
Jill McCaughey 7:36
 

Winter Mixer Final Results!

Tuesday, January 26th, 2010

 
Women’s
 
 
Men’s
 
 
Team’s
 

 
 
 
 
 
 
 
 
 

1
Cindy Brown
1
Eric Magee
1
Brown/Magee

2
Stacey Kroon
2
Judah Boulet
2
Vigneau/Johnson

3
Lindsey Johnson
3
Mark Vigneau
3
Boulet Angus

4
Meg Boulet
4
Chip Moore
4
Kroon/Seigel

5
Dawn Marie Angus
5
Ryan Hewitt
4
Hewitt/Leibfried

6
Alicia Gomes
6
Gino Leite
5
Leite/Boulet

7
Trish Hitchcock
7
Jeremiah Richter
6
Moore/Egan

8
Jill McCaughey
8
Eric Siegel
7
McCaughy/Bailey

9
Kristen Gaynor
9
Bob Bailey
7
Brown/Lewellyn

10
Suzi Llewellyn
10
Keith Brown
8
Richter/Rosenstein

11
Colleen Egan
11
Mike Benedict
9
Morrison/Gaynor

12
Maureen Lane
12
Paul Catanoso
10
Hitchcock/Meyer

13
Kathryn Leibfried
13
Alex Morrison
11
Crosbie/Gomes

14
Kerry Mara
14
Dave Carmichael
12
Cummings/Kroon

15
Erica Kroon
15
Brian Crosbie
12
Catanoso/Tully

16
B Wadsworth
16
Dave Pierce
13
Carmichael/Mara

17
Jen Tully
 
17
Briayn McManus
14
Echevarria/McManus

18
Jaime Ross
18
James Needham
15
Needham/Carse

19
Holly Echevarria
19
Mike Meyer
15
Lane/Pachuki

20
Diana Rosenstein
20
Vince McCall
16
Brown/Wadsworth

21
Kelly Carse
21
Mike Rooney
17
Pierce/Pierce

22
Danielle Benedict
22
Scott Pachucki
17
Rooney/Roy

23
Cara Capalleni
23
Jeff Landerville
18
Avery/Ross

24
Jackie Powers
24
Derek Avery
24
Benedict/Benedict

25
Vicki Roy
 
25
Eric Morris
25
McCall/Kennedy

26
Eileen Needham
26
Carse Brown
25
Landerville/Watson

27
Debbie [...]

First Responders Challenge #2: FRAN

Tuesday, January 26th, 2010

Derek and Jeff from East Bridgewater Fire
 
FRAN
21-15-9
Thrusters (95/65)
Pull Ups

Mike Bearce from Hanson Police Dept with Coach Egan
Some amazing times today everyone!  Looking forward to what the night classes will bring!
 

WOD 1.25.10

Monday, January 25th, 2010

 

400 M Run
30 Alternating KB Swings (1.5/1.0)-15 ea
20 Box Jumps (24/20)
800 M Run
30 Alt. KB Swings
20 Box Jumps
400 M run
30 Alt. KB Swings
20 Box Jumps

Earl, Bob and Brandon

Welcome to Darvin Anderson and to…..

…Jim Mozoki….another newcomer to CCF!  Great job today with your first CF WOD guys!!
 

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