Archive for March, 2010
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Tuesday, March 23rd, 2010Clean & Jerk
Tuesday, March 23rd, 2010Cara Strength: Clean & Jerks 5-5-5-5-5 *Work up to a true 5 RM *No dropping the bar. Tap & go. Recover and complete… 1 set of 20 Reps at 50% of your 5 RM unbroken ————————————————————- 100 Mile Buy-In: 4 X 800 M Run *3 Minutes recovery in between runs Mark O’Reilly REMINDER: First Responders [...]
CrossFit Endurance Certification
Monday, March 22nd, 2010Title: CrossFit Endurance Certification Location: Cynergy CrossFit, Hanson MA Date: October 23 & 24, 2010 from 9am to 4pm Spend 2 full days with one of the CrossFit Endurance staff learning, studying, and applying the principles of CrossFit Endurance. You will learn how CrossFit Endurance works for endurance athletes and CrossFit athletes. You will learn [...]
WOD 3.22.10
Monday, March 22nd, 2010Marc and Tom AMRAP 2 3 L-Pull Ups 8 Push Ups rest 3 minutes AMRAP 2 10 Squats 10 Double Unders rest 3 minutes AMRAP 2 6 Box Jumps 10 Sit Ups rest 3 minutes AMRAP 2 3 Handstand Push Ups 10 Double Unders rest 3 minutes AMRAP 2 5 GHD Sit ups 8 [...]
Congratulations CCF!
Monday, March 22nd, 2010I believe that I speak for the entire Cynergy Family when I say Congratulations to the 11 athletes that represented Cynergy in this past week ends Sectional Qualifier. You all worked so hard for this and your efforts certainly showed out there! Keith and I could not be prouder of the athleticism, guts and sportsmanship [...]
Saturday & Sunday WOD Homework
Friday, March 19th, 2010Saturdays WOD: 5 Mile Run or join fellow CCFers at… Bogs around Burrage Pond 5 Mile Run Saturday 3/20/10 at 8:00 AM – Approx 5 mile loop but there are cutoffs to make the run as long or short as you want. Directions from Cynergy Crossfit Follow Rt. 27 for 2.5 mile to Reed Street [...]
WOD 3.19.10
Friday, March 19th, 2010Sean LeBlanc Strength: Shoulder Press 1-1-1-1-1 Find your 1 Rep Max follwed by… Partner Ladders 1-10 Calorie Row Push Ups Box Jumps *working with a partner complete the above exercises with one athlete completing 1 rep, then the partner completes 1 rep, then the first partner completes 2 reps then their partner completes 2 reps [...]
KB
Thursday, March 18th, 20109AM KB 3 rounds for time… 25 yrds. Walking KB Swings (35/25) 800 M Run 25 yrds. KB Walking Lunge Steps 10 Wall Ball Burpees (20/14) 10 ea. DB 1-Arm Snatches (30+/20+) Suzi Bob Don, Ed and Craig Please help me WELCOME Ed Gavin to Cynergy CrossFit! Great job today Ed! ————————————————————————————————- A shout out [...]
WOD 3.17.10
Wednesday, March 17th, 20109 AM 1-Mile Run (@ 80% Max) *Recover 3 Min 2-800 M Runs *Recover 3 Min in between each run 4-400 M Runs *Recover 3 Min in between each run 8Am with Achill Reminder: NO classes this weekend and NO 10 AM classes starting next Monday.
KARABEL
Tuesday, March 16th, 2010Colleen Power Snatch 3-3-3 followed by…. KARABEL 10 rounds for time…. 3 Power Snatches (135/95) 15 Wall Balls (20/14) Jen, Jill, Dave and Jeff Welcome Back Steve!! REMINDER: the gym will be closed Saturday and Sunday this weekend due to the Sectional Competition in CT. We wish all the best to the competitors and look [...]
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