Cynergy CrossFit » Workout of the Day

Sunday Morning Service, 1/22/12

Chip — Sun, 22 Jan 2012 21:39:52 +0000

Complete a 5 minute AMRAP at each station. Rest 5 minutes between stations.

A) 5 Overhead Squat (95/65)
10 Kettlebell Swings (53/35)

B) 5 Burpees
10 Wall Ball (20/14)

C) 5 Pullups
10 Pushups

D) 5 Deadlifts (225/155)
10 GHD Situps

Enjoy the rest of your weekend… Go Patriots!

WOD 1/19/12

Chip — Thu, 19 Jan 2012 12:17:09 +0000

A) Clean Skill Drill
- Complete 5 rounds, increasing weight each round of:
3 “Down and Ups”
2 “Scarecrows”
1 Power Clean – Focus on fast elbows

B) AMRAP in 12 minutes:
4 Power Cleans (155/105)
8 Burpees
100m Run

Sunday Morning Service, 1/15/12

Chip — Sun, 15 Jan 2012 15:18:07 +0000

A) Handstand Practice

B) “Med Ball Madness”
Complete 3 rounds for total reps at 4 stations:
-Wall Ball
-Medicine Ball Cleans
-Medicine Ball Pushups
-Russian Twists with Medicine Ball

In round 1, complete one minute at each station, then rest one minute before moving to round 2.
In round 2, complete :45 at each station, then rest :45 before moving to round 3.
In round 3, complete :30 at each station.

Great job to the Sunday crew this morning… Enjoy the rest of your weekend!

Sunday Morning Service, 12/4/11

Chip — Sun, 04 Dec 2011 15:08:28 +0000

In teams of two, complete the following:
1000m Row (switch every 250m)
50 Thrusters (95/65)
50 Bar-Facing Burpees
50 Sumo Deadlift High Pulls (95/65)
50 Pullups
1000m Row (switch every 250m)

Tom and Amber

Jackie R.

Race to the finish....

Great job to the Sunday class this morning! Enjoy the rest of your weekend!

Sunday Morning Service, 11/27/11

Chip — Sun, 27 Nov 2011 16:41:20 +0000

A) Deadlift, 3-3-3
** Not a 3RM; just work up to a challenging triple

B) AMRAP 20 MINUTES:
400m Run
7 Deadlift (255/165)
1 Rope Climb

C) Skin-the-Cats, 5 X 5

Great job as always to the Sunday class… It’s great to see so many of you come out early on your Sunday mornings, week-in and week-out!

Enjoy the rest of your weekend!

Cynergy vs “Jillian Michaels” – The Movie!

Chip — Sun, 20 Nov 2011 16:29:59 +0000

Cynergy’s Sunday Morning Service class made quick work of “supertrainer” Jillian M by smoking the workout that smoked her!

Round 1

End of Round 5

Nice job everyone!!

Sunday Morning Service, 11/20/11

Chip — Sun, 20 Nov 2011 15:17:51 +0000

“Jillian Michaels”
-:30 stations, accumulating as many reps as possible of the following movements
a) Box Jumps (24″/20″)
b) Sumo Deadlift Highpulls (95/65)
c) Push Press (95/65)
d) Med Ball Slams (20/14)

Complete 5 rounds with one minute rest between rounds. Score is total reps completed.

Post WOD: Complete 12 rope climbs at your own pace.

Great job on the workout this morning! Enjoy the rest of your weekend!

Sunday Morning Track Workout

Chip — Sun, 13 Nov 2011 13:10:24 +0000

Warm-Up: 800m jog + bodyweight circuit

A) Sprint Drills
–A Skips
–B Skips
–High Knees
–Butt Kicks
–Power Skips

B) Acceleration Drills

C) WOD:
4 X 300m, 100m walk rest

Sunday Morning Service, 10/23/11

Chip — Sun, 23 Oct 2011 14:12:44 +0000

A) For Time:
50 Overhead Squats (65/45)
800m Run
50 Squat Snatches (65/45)

B) 3 X 20 reps (not for time)
-GHD Sit-Ups
-GHD Hip Extensions

Great job to the Sunday crowd today… Hope to see you all at Jaime Sullivan’s house later!

Sunday Morning Service, 10/9/11

Chip — Sun, 09 Oct 2011 16:47:47 +0000

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Within a one minute time period, complete each station before moving on to the next:
A) 5 Squat Clean (105/75)
B) 10 Toes To Bar
C) 5 Squat Snatch (105/75)
D) 100m Sprint

Complete 5 rounds.

Great job as always to the Sunday AMers. Enjoy the rest of your weekend… Go Pats!

Don’t forget about the holiday schedule tomorrow… One class at 8am… Friends and family are welcome!