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February 4, 2014 by ·
SUN WOD #7c – FINAL Phase 3 (TOP 4)
September 6, 2013 by ·
BEASTS: 10 Log G2OH, low bar prowler push, 100 DUs, yolk walk, 10 wall clears, yolk walk, 100 DUs, high bar prowler push Athlete will start behind their log facing spectators, hands can not be touching the log. On the go signal, athlete completes 10 log ground to overheads. Once complete, the athlete does low […]
SUN WOD #7b – FINAL Phase 2 (TOP 8)
September 6, 2013 by ·
BEASTS: FRAN – 21/15/9 thrusters & pullups Athlete will start behind their bar facing spectators, hands can not be touching the bar. On the go signal, athlete completes 21 thrusters, then 21 pull-ups, 15 thrusters, 15 pull-ups, 9 thrusters, 9 pull-ups. SCORING: for time. 5 min time cap. (one second added for each rep not […]
SUN WOD #7a – FINAL Phase 1 (TOP 16)
September 6, 2013 by ·
BEASTS: Axle DL & Bar Burpee Ladder – 8-6-4-2-1. Athlete will start behind their bar facing spectators, hands can not be touching the bar. On the go signal, athlete completes 8 deadlifts, then 8 bar burpees, then 6 deadlifts, then 6 bar burpees…and continues until they are completed their last single burpee. Clock stops when […]
SUN WOD #6: DL/HANG CLEAN/THRUSTER LADDER
August 27, 2013 by ·
BEASTS: 1-rep Deadlift/Hang Clean/Thruster Complex every 60 seconds with progressively heavier barbells. Athlete will have 50 seconds to successfully complete one Deadlift/Hang Clean/Thruster Complex at the weight on the bar. If successful, they will have 10 seconds to move to the next bar. They will start at the lowest weight and keep progressing through the […]
NEW Class SCHEDULE – Starting Sun Sept 1
August 26, 2013 by ·
Some adjustments/changes to the Class Schedule and Offerings at SYNERGY. This new schedule will be in effect September 1 (Reminder we are closed Mon Sept 2). Also reminder that all Olympic Weightlifting, Powerlifting, Gymnastics & Endurance classes are drops-ins (or dedicated programs) and are included with your regular membership – so take advantage! Highlights of […]
SUN WOD #5 – BURPEE SHUTTLE & JUMP SQUATS
August 26, 2013 by ·
BEASTS: 90 secs to complete 4 rounds of burpee/shuttle and then as many jumping squats as possible, 150 secs rest. 3 rounds for total reps. Athlete starts with full body behind the line at the bottom of a burpee (chest, thighs, and hands all touching the floor). On the go signal, athlete gets up and […]
SAT WOD #4 – 60/100 CHIPPER
August 24, 2013 by ·
BEASTS: 60 S2OH, 2 lengths OH Walking Lunge, 60 Power Cleans, 2 lengths Bear Crawl – for time. Athlete starts behind their bar facing the spectators, hands can not be touching the bar. On the go signal, they have to complete 60 reps of shoulders to overhead. After they complete their 60th rep, they take […]
SAT WOD #3 – MAX SNATCH/T2B & BOX JUMP
August 24, 2013 by ·
SAT WOD #2 – STRONGMAN
August 24, 2013 by ·
