It's been an awesome week thus far and the Synapse family is growing!! We would love to welcome Stacey, Walter, JAZ and the Wild Turkey. They have already proven to be an awesome addition. Great work guys!!
Burpalicious 4 Rounds for Time 10 Burpee Wall Balls (20/14) 10 Burpee Box Jumps (30/24) 10 Burpee Toe to Bar Scale as Needed Post Results to Comments We would love to send out a special "shout out" to our new members Nancy, Carlie, and the man known as El Picaflor del Fuego. Welcome to the Synapse family!
Toy Shoulders 15 Minute AMRAP 5 Push Press (95/55) 10 Ring Dips 15 Double Unders Scale as needed... Go for at least 6 rounds... Nancy and Melody did. Post Rounds to Comments Hey y'all!! Welcome to Day Numero 2! We have a fun one for you guys today. Have Fun!
Le Rage 21 Deadlifts (225/155) 1 Rope Climb 400m Row 15 Deadlifts 3 Rope Climbs 400m Row 9 Deadlifts 6 Rope Climbs 400m Row It's our opening day W.O.D. and it just so happens to be our first active member's birthday!!!
Happy Birthday Roy!!! And because we here at CrossFit Synapse allow our members to do just about anything they'd like to do on their special day, here is what the birthday boy named Roy came up with: Nadav 35 Burpees 35 Front Squats (95/65) 35 Pull Ups 35 Hang Power Cleans (95/65) 35 Double Unders 35 Push Press (95/65) Every 5 Minutes: Run 400m This is a very special workout named after his childhood friend who was recently diagnosed with liver cancer. "In honor of Nadav, please go as fast and as hard as you can. Remember, our fight will be over in a matter of minutes." - Roy 3 Rounds for Time:
400m Run 10 Snatches(115/75) 10 Box Jumps(30"/24") 10 Chest to Bar Post Time to Comments 5 Rounds for Time:
5 Deadlifts (205/285) 10 Push Press (55/95) 250M Row Every 3 minutes complete either 30 Double Unders or 10 Wall Balls (14/20) Post Time to Comments 3 Rounds for Time:
400M Run 21 Kettlebell Swings (1.5 pood/1 pood) 12 Pullups Post Time to Comments |
Find Us!Archives
August 2015
|