» Cynergy Central

WOD 7.30.10

cynthiabrown — Fri, 30 Jul 2010 14:55:44 +0000

Ladder Drills

Partner Tabata

Partner A works for 20 seconds in the first exercise, rests 10 seconds then works 20 seconds in the second exercise. Partner B rests while Partner A works, then they switch….repeat for 8 rounds (4 each)

The clock is continuous…no additional rest between circuits.

Record total reps for each circuit.

Circuit 1

Back Squats (135/95) + Air Squats

Circuit 2

DB Bench Press + Push Ups

Circuit 3

Calorie Row + KB SDLHP (2/1.5)

Circuit 4

Barbell Rollouts + Chin to Knees

Penalty Push Ups!!

DEVON

cynthiabrown — Thu, 29 Jul 2010 14:30:10 +0000

Devon Howard

Skill Work: 1 Arm KB Snatch

DEVON

3 Rounds for time….

25 M Walking KB Swing (1.5/1)

375 M Run

25 M KB Lunge (1.5/1)

10 Wall Ball Burpees

10(ea) KB 1 Arm Snatch (1.5/1)

Dennis

9 AM and the Walking KB Swings

Gary…in the rain!

——————————————————-

Please help me welcome Devon Howard to Cynergy!

No only is this her very first CrossFit WOD, but it is also her namesake!

Great job today Devon and outstanding work to all of you on learning a new skill!

DENNIS

cynthiabrown — Wed, 28 Jul 2010 12:46:23 +0000

part of our signature WOD series….Coach Dennis Andre

Skill Work: Power Snatch

DENNIS

3 Rounds for time….

2 Muscle Ups*

10 Burpees

10 Power Snatches (95/65)

20 OH Squats (95/65)

20 Pull Ups

*Sub: 1 K2E + 1 C2B + 1 Ring Dip per Muscle Up

Mark O’Reilly

Suzie

Jen Tully

Gaynor

WOD 7.27.10

cynthiabrown — Tue, 27 Jul 2010 15:07:48 +0000

5 AM

1. With a running 5 Minute clock, complete as many sets of 20 Unbroken Double Unders as possible. Record the total number of completed sets.

2. 5 x 3 Min Rounds

400M Run + AMRAP of Handstand Push Ups

Rest 2.30

400M Run + AMRAP of Box Jumps

Rest 2.30

400M Run + AMRAP Ring Dips

Rest 2.30

400M Run + AMRAP Squats

Rest 2.30

400M Run + AMRAP GHD Sit Ups

*Each round you have 3 minutes to complete the run and as many reps of the gymnastic movement in that round. Record the total number of reps completed each round.

*In this workout, work whatever part of the skill you have mastered. For example, if you are still using an Abmat or doing your HSPU from the box, then do that here. The focus in this WOD is to get used to actively resting from the run by immediately starting the prescribed AMRAP.

I just want to acknowledge Chris Nolder for her dedication to improving one of her goats.

Chris comes in, sometimec 30 minutes, before her class each day and works on her Double Unders. A skill that has shown tremendous improvement since she has started to work on them! BRAVO Chris!!

Happy Birthday KB!!

GRACE

cynthiabrown — Mon, 26 Jul 2010 15:16:57 +0000

Colleen going Rx! Great job Coach!

Strength: Power Cleans 3-3-3-3-3

@80 % 1 RM every 90 seconds

GRACE

30 Clean & Jerks (135/95)

Jason going Rx!

DT

cynthiabrown — Sat, 24 Jul 2010 14:31:22 +0000

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

DT

5 rounds for time…

12 Deadlift (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

B and Mike

John

Annie are you OK?

cynthiabrown — Fri, 23 Jul 2010 14:13:31 +0000

Lindsey, Katie, Ashley, Di and Lori

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)

Mark Haskell

Lindsey and Katie

The GAMES WOD 3

cynthiabrown — Thu, 22 Jul 2010 11:46:45 +0000

Lori and Gaynor

Strength: Push Press & Deadlift

6 sets of 3 reps each

Alternate PP/DL EMOM 12 at 70% 1 RM

The GAMES WOD 3

AMRAP 7

7 Deadlift (315/205)

20 M Sprint

14 Pistols (7/7)

21 Double Unders

20 M Sprint

7 AM

NATE

cynthiabrown — Wed, 21 Jul 2010 15:11:31 +0000

Chief Petty Officer Nate Hardy was killed February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

Skill Work:

KB Swings: focus on arm/elbow position, using the wall for swings, hip drive to overhead

Muscle Ups: false grip, transitions, toes on box (dead hang)

Jeff, Laura & Katie

NATE

AMRAP 20 Minutes

2 Muscle Ups

4 Handstand Push Ups

8 KB Swings (2 / 1.5 )

Muscle Up Sub: 1 K2E + 1 C2B + 1 Ring Dip for each Muscle Up

Great work with the KB’s today! Some great new techniques that will make your swing more powerful and efficient!

Lots of new athletes going Rx and some new PRs on Nate today!! Nice work everyone!

WOD 7.20.10

cynthiabrown — Tue, 20 Jul 2010 14:35:51 +0000

3 sets of 25 Unbroken Wall Balls

followed by..

Partner Relay x 3

250 M Row

25 Double Unders (unbroken)

200 M Run

15 Burpees (unbroken)

*Alternate each exercise with a partner and complete 3 rounds (ea) for time.