Cynergy Central
« Previous EntriesWOD 03.12.10
Friday, March 12th, 20106AM
AMRAP 3
5 Shoulder Press (65/45)
5 Pull Ups
*Rest 3 Min
AMCalAP 3 (Calorie Row)
*Rest 3 Min
AMRAP 3
5 Push Press (75/55)
5 Pull Ups
AMCalAP 3
*Rest 3 Min
AMRAP 3
5 Push Jerks (85/65)
5 Pull Ups
*Rest 3 Min
AMCalAP 3
*Record total number of rounds (or half rounds) of the couplet and total calories of each row.
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100 Mile Buy-In: 1 Mile run
Laura [...]
WOD 3.11.10
Thursday, March 11th, 2010Mike Finley
Strength: Squat Cleans 1-1-1-1-1-1-1
Colleen
100 Mile Buy-In: 4 X 400 M Run (1:2- work:recovery)
Sectional Competitors:
5 reps @ 55% 1 RM
5 reps @ 65% 1 RM
5 reps @ 70% 1 RM
5 reps @ 80% 1 RM
5 reps @ 85% 1 RM
Jeremy
Wednesday, March 10th, 2010In honor of three year old Jeremy Bloniasz who lost his life in a tragic accident July 6, 2006.
Over Head Squats 3-3-3
followed by…
Jeremy
21-15- 9
OH Squats (95/65)
Burpees
Mike Bearce
Jen Tully
Kristen Haskell
Mike Smith
Bobby Doherty
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100-Mile Buy In: 8 X 200 M Partner Relay Sprints
WOD 3.09.10
Tuesday, March 9th, 20105 AM
Max Rep Push Ups
followed by….
KAREN
150 Wall Balls (20/14)
followed by…
30:20 x 4 Rounds
GHD Sit Ups
Barbell Rollouts
L-Sits
Plank Holds
Bobby Diliddo
Mark Robertson and the plank hold with Sophia and Olivia
*100 Mile Challenge Buy In
2- 800M Runs
*rest 3 Minutes between rounds
Cynergy CrossFitters Climb Mt. Kilimanjaro, Africa
Tuesday, March 9th, 2010
Diana Rosenstein, Maureen Lane, Chief John Llewellyn and Suzi Llewellyn
WOD: Climb Mt. Kilimanjaro for time:
On behalf of all of us at Cynergy CrossFit, we congratulate the 4 of you on the WOD of a lifetime!
8 Days up and 2 Days down
The tallest free standing mountain in the World….19,340 feet!
Climbing through 9 Climates…90 [...]
WOD 3.08.10
Monday, March 8th, 20106 AM
2 Deadlift (60% 1 RM) x 8
*focus on perfect form. 1 min rest between lifts
followed by…
400 M Run
15 Unbroken Burpees
400 M Run
15 Unbroken Burpees
400 M Run
Tim and Chris
Happy Birthday Sean!!
Sunday Morning Service, 3/7/10
Sunday, March 7th, 2010Shoulder Press
5-5-5-3-3-3
Great job to the Sunday faithful today! Enjoy the rest of your weekend!
WOD 03.06.10
Saturday, March 6th, 2010BADGER
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
3 Rounds for time….
30 Squat Cleans
30 Pull Ups
800 M Run
9 AM OPEN Gym
21-15-9
Deadlift (225/150)
OH Squat (135/95)
OR
EMOM 20
2 Clean & Jerks (70% 1 RM)
6 KB Swings (2 pood/1.5 pood)
POST WOD North Weymouth Hill Run [...]
WOD 03.05.10
Friday, March 5th, 20105 AM …great having Dan Bruce back in!!
SKILL: Row Techniques
10 Rounds for Distance
30 Second Sprint
2:30 Rest
*record each rounds distance and damper settings
The finer techniques of the row can make a huge difference in your workouts.
Proficiency of the movement is a skill that requires practice. You all now have a really clear idea of where you [...]
WOD 3.04.10
Thursday, March 4th, 2010Mike, Mark and Ryan
3 Rounds…
AMRAP 1-Minute Double Unders
2-Minute Recovery
Rest 8 Minutes then….
TABATA SOMETHING ELSE
*32 Consecutive rounds of 20 seconds of work with 10 seconds of rest
*complete 8 rounds of tabata in each of the following stations…
Pull Ups
Push Ups
Sit Ups
Squats
*record total number of reps
Bobby K and B
Darvin
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At the Chalkboard: Threshold Training
by Greg [...]