Cynergy Central
« Previous EntriesWOD 5.25.13
Saturday, May 25th, 2013AMRAP 20 Alternate with a Partner: 200m Run + 15 Burpees * one athlete works while the other rests * all out efforts B. 100 Wall Ball Sit Up and Toss with Partner Good Luck to all of our athletes this weekend. Team Murph at BayState CrossFit today and the Run to Remember tomorrow! [...]
WOD 5.24.13
Friday, May 24th, 2013U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son [...]
1st Annual Cynergy CrossFit Nurses Challenge
Friday, May 24th, 2013Sunday, June 9th, 2013 10:30 am – 1:00 pm You dedicate long hours of your day dealing upfront and personal with the highs and lows of life…. from the joys of bringing a new life into the world or reviving one to life…. the challenges of dealing with the sick and injured, or comforting those [...]
WOD 5.23.13
Thursday, May 23rd, 2013Pat A. Front Squats 3-3-3-3-3 @ 1201 *rest 2 minutes * first working set at 70% B. EMOM 10 3 Handstand Push Ups 5 C2B Pull Ups Ryan C. Tabata V-Ups Tonight’s Line Up 4 Teens 5 CF 6 CF Reminders: Cynergy and Quincy City Gear order forms are posted on the wall headed up [...]
Ali’s WOD
Thursday, May 23rd, 2013Cynergy CrossFit is honored to be a part of a very special event to help raise money for the Ali Hamilton Recreational Park. Alexandra “Ali” Hamilton was the sister of Cynergy CrossFit athlete, Steve Hamilton, Jr. Saturday, June 8th at 1:30 pm Cynergy CrossFit – 23 Commercial Waye, Hanson, MA 02341 The Cost: $25 per [...]
WOD 5.22.13
Wednesday, May 22nd, 2013A. 3-Position Snatch * High Hang-Above Knee-Floor * All movements completed every 90 seconds for 7 rounds *Technique focused….choose a moderate weight B. Every 2 Minutes complete: 10 KBS (2/1.5), (L2 1.5/1), (L3 1/.75) 10 Burpees to a 6″ target *this is at 90% intensity and both movements unbroken * 10 rounds C. Cool [...]
Boston Strong First Responders Workout Marathon
Wednesday, May 22nd, 2013The METROLEC SWAT team, in conjunction with Gillette Stadium, will host a 26-hour First Responder Workout Marathon to raise money to assist victims of the Boston Marathon bombing, including MBTA Officer Richard Donohue and the family of MIT Officer Sean Collier. All proceeds will be donated to The One Fund. The workout marathon will [...]
WOD 5.21.13
Tuesday, May 21st, 20136 AM Hamstring Flossing A. Deadlift 5-5-5-5 @ 2120 tempo *increase weight each round Tabata Deadlift 20:10 x 8 * use 40% of your 1 RM * 2120 tempo, so you should only be getting 4-5 reps per round 4 sets: B1 5 Pendlay Rows @ 1310 tempo rest 1 minute [...]
WOD 5.20.13
Monday, May 20th, 20136 AM A. Every 2 Minutes complete: 1 Shoulder Press 2 Push Press 3 Push/Split Jerk B. Every 90 seconds for 9 minutes complete: 10 Alt. Front Rack Lunge Steps 5 Front Squats *focus here is on posture * add weight each set if applicable C. 3 x 8 DB GHD [...]
WOD 5.17.13
Friday, May 17th, 2013U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters [...]
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