Cynergy Central
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Wednesday, December 3rd, 200815 Minute Circuit with Matt Haus followed by 4 minute recovery….then
AMRAP for 15 Minutes of
10 KB Swings [55/35]
10 Box Jumps [24/20]
10 Wall Balls [14/20]
10 K 2 E
WOD 12.02.08
Tuesday, December 2nd, 2008Sue and John Llewellyn before the start of the Fundraiser Challenge!
Little Murph
800M Run
50 Pull Ups
100 Sit Ups
150 Squats
800M Run
Great work today. Saw some progress on the pull ups from many of you! Keep working at them!
Day 16 for Push Ups
Pressing Monday
Monday, December 1st, 20083 Shoulder Presses
2 Push Presses
1 Push Jerk
5 Sets then…
2 Push Presses
1 Push Jerk
Then….
1 Push Jerk….to max…
Saturday ” Trot Your Turkey Off Boot Camp…and Open Gym”
Saturday, November 29th, 2008Open Gym 8 am.
Option 1: Dead Lifts 3-3-3-3-3-3-3
Option 2: 15 BW Deadlift, 30 GHD Sit-ups, 400 Meter Run…
…5 Rounds for Time!
Boot Camp 9 am.
3 Teams of 5
2 [12] Minute Rounds
Each team member does ….
5 Burpees
10 Push ups
15 Squats
and 20 Sit-ups
First one done runs furthest ..[to the Mail Box]
Second one runs 200 Meters
Third one….100 Meters
Forth one… [...]
WOD 11.28.08
Friday, November 28th, 20084 person teams. 3 rounds. 4 stations.
Station 1 dictates the time spent in the other stations.
Station 1 400M Run
Station 2 Row for Distance
Station 3 Double Unders for Reps
Station 4 Wall Balls for Reps
After the runner comes back they tag the athlete in station 2 who takes over the row. The rower takes over for the athlete doing [...]
Happy Thanksgiving Relay!
Thursday, November 27th, 2008Team Turkey Relay
1 Mile run. 6 person teams. 6 stations set up @ 266 M apart. 6 exercises.
1. 25 KB Swings
2. 15 DB Thrusters
3. 25 Barbell Push Presses
4. 25 MB Squats
5. 15 Burpees
6. 25 Chin to Knees
The Rules: Each team member will do a different exercise at each station and will not repeat the same [...]
WOD 11.26.08 “Filthy 50″
Wednesday, November 26th, 2008FILTHY FIFTY
50 Box Jumps (24″)
50 Jumping Pull Ups
50 KB Swings (35#)
50 Lunges
50 K-2-E
50 Push Press (45#)
50 Back Extensions
50 Wall Ball (20#/14#)
50 Burpees
50 Double Unders
Great work today….many of you shaved incredible time off of your last round….a great testament to the hard work you’ve put into your workouts!
Day 10 of the 100 Day Push Up challenge!
WOD 11.25.08
Tuesday, November 25th, 2008SKILL WORK: Rack on the Front Squat
3 Rounds for time….
10 Front Squats
25 Jumping Pull Ups
SKILL WORK: Pull ups on the rings and the bar
Great work today everyone! Getting that proper rack position will truly make your lifts better and stronger. I apprecaite the efforts I witnessed today…..
WOD 11.24.08 Team Trevor
Monday, November 24th, 2008In teams of 2 or 3 complete the following…
100 Pull Ups
200 Push Ups
300 Sit Ups
400 Squats
REST Day Sunday 11.23.08
Sunday, November 23rd, 2008Day 7 in the push up challenge! Get ‘em in…where ever you may be!!
If you missed Day 6, make sure that you make them up today!
See ya’ll tomorrow!
Go PATS!




