3 Rounds
15 Lateral Burpees 15 Thrusters Then 3 Rounds 10 Handstand
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3 Rounds
5 Muscle Ups 8 Deadlifts 50 Double Unders then 13 Squat Cleans 400M Run 12 Snatches
12 OHS 6 Wall Ball Complex 10 Snatches 10 OHS 8 Wall Ball Complex 8 Snatches 8 OHS 10 Wall Ball Complex 6 Snatches 6 OHS 12 Wall Ball Complex One Minute of Work, 20 Seconds Rest, 12 Rounds:
3 Clean and Jerks Max Box Jumps / Max Kettlebell Swings Have a friend interested in trying Crossfit? Here's why they should probably come to Synapse first.
1. CrossFit School We view our beginners classes as if each new student has entered Crossfit School. The focus is on teaching each student the fundamentals of crossfit. While everyone will get a great workout, the majority of the class will be spent teaching, re-teaching, and fixing movements. We have a low number of movements to teach per day so new students can focus on one barbell movement per class without feeling overwhelmed. We have 2-3 coaches per beginners class, making sure each movement performed is as safe as possible. The majority of the students will be aggressively scaled in a variety of different ways so that the beginning student is developing the correct muscles and techniques to ensure success in our program down the line. 2. Mobility and Recovery Every student is required to learn and do mobility exercises every day. We also offer SMR classes and yoga on the weekends for recovery. Something hurts? We will do out best to help you. Taking care of our bodies is a priority here. 3. Programming for a purpose We're not trying to kill you. We are trying to make you stronger, one carefully designed workout at a time. Each workout contributes to a greater program ensuring that you can come back the next day for more. Your turn. Give it a shot. Commit to it and see what happens. We're a couple smart cookies with YOU at the forefront of almost every conversation we have. We want you to succeed and care more about your PRs than our own. It may be summer, but it's time to start crossfit school. Any newbies have any questions about crossfit they would like us to address? Post them here! :) Competition Schedule
9:00AM Competitor Meeting 9:15AM Team Meetings 9:30AM Warmup Event 1: Partner WODs 9:50AM Julius/Tanya, Liz/Torie, Nick F/Karen/Michel, Linda/Vardan/Nate 10:10AM Brent/Ryan M, Marisol/Marc G, Dianna/Toni, Kim L/Kim T 10:30AM Nicole/Ben, Marie/Vitaliy, Bonnie/Dan, Allison/Jimmy Event 2: Split Team WODs 10:50AM All Triplets (Marc/Nick F/Brent, Dan/Jimmy/Ryan, Kim L/Kim T/Liz, Nate/Vardan/Ben) 11:15AM Partners (Nicole/Vitaliy, Bonnie/Allison) 11:40AM 5 Member WOD (Karen/Julius/Tanya/Marisol/Michel and Marie/Torie/Toni/Dianna/Linda) Event 3: Entire Team WOD 12:15PM 12:45 AWARDS 1:00PM FINITO 8:00PM Afterparty at Brickyard Pub!!! JEDI
Back Squat 60/3 70/3 (80/3)2 (85/1)3 200ft Overhead Lunges 15 Handstand Push Ups 20 Power Snatch 25 Ring Dips 30 Squat Box Jumps 25 Ring Dips 20 Power Snatch 15 Handstand Push Ups 200ft Overhead Lunges ASPelax Front Squat 50/5 60/3 70/3 80/2 (85/1)3 Snatch Balance (x/3)5 Jerk Balance (x/3)5 Good Morning Narrow: (x/4)3 Wide: (x/4)3 Roll Out!!! Your WOD information for Saturday is here! Check below for your partner assignments, wod descriptions, and workout assignments for event 3. If you have questions, post comments and we'll address them in a blog post tomorrow. Your heat schedules will be released tomorrow as well, so stay on the lookout for that! If you are assigned a weight that you believe is way too heavy or way too light please let me know asap :) Hope you all are as excited as we are!
Group WOD: Task 1: Each member of the team must run your team’s designated kettlebells to the 100m mark, one by one. Then the team must retrieve the kettlebells, one by one. Each person must run at least once until all kettlebells are back at the starting line. Once you carry a certain weight of kettlebell, you must carry a different weight on your next turn. Task 2: Buddy Carry 100M, one partner at a time. Change partners as necessary. The only requirement is that EVERYONE must either carry or be carried, and there is an uneven number of people on your team. STRATEGIZE. Task 3: Pull the sled, as a team, across the finish line. ENTIRE TEAM PARTNER WOD: 10 Min Cap: Complete 1000M Row In the remaining time AMRAP: 12 Snatches (135/95)(115/75)(95/65)(65/45)(55/35) 12 HSPU Each partner must contribute at least 3 reps to each movement per round. There is one group of 3 on every team. For the triplet: (12MIN) Complete 1500m row then, AMRAP in the remaining time: 18 snatches 18 handstand pushups Allison's Team Partners: Allison & Jimmy (95/135) Bonnie & Dan H (75/115) Marisol & Marc G (95/75) Brent & Ryan M (115) Julius & Tanya (95/65) Nick F, Karen, Michel (95/35/65) Vitaliy's Team Partners: Marie and Vitaliy (95/135) Nicole and Ben (95/135) Linda and Vardan and Nate (75/95/95) Kim L and Kim T (55) Dianna and Toni (45) Liz and Torie (65/55) TEAM SPLIT WODS: Partner WOD: Allison's Team: Bonnie/Allison (95) Vitaliy's Team: Nicole/Vitaliy (95/135) 12-9-6 Clusters (135/95)(95/65)(65/45) 50 double unders (150 singles) in between each round (partners perform entire workout, but start with opposite movements. Partners may not move on to the next round until both partners have completed their section – partners may help each other out with double unders if finished with clusters) 5-member WOD: Allison's Team: Karen (75/20/26), Julius (155/24/53), Tanya (105/20/35), Marisol (155/24/53), Michel (115/24/35) Vitaliy's Team: Marie (155/24/53), Torie (155/12/35), Toni (75/20/26), Dianna (105/20/35), Linda (155/20/35) Each member completes a round, relay style. 20 Deadlifts (225/155)(155/105)(115/75) 20 Box Jumps (30/24)(24/20)(20/12) 20 Kettlebell Swings (72/53)(53/35)(35/26) 1 member works at a time. Triplet (2 sets) Allison's Team: Marc/NickF/Brent (115/35) and DanH/Jimmy/RyanM (155/45) Vitaliy's Team: Kim L/Kim T/Liz (75/25) and Nate/Vardan/Ben (115/45) 50 Backsquats (once bar leaves the ground, it may not go back until backsquats are completed) (155/105)(115/75)(75/55)* 50 Plate Lunges (waiting partners must hold plate overhead) (45/35)(35/25)(25/15)* 50 Toes to Bar (waiting partners must hang on bar. If drop occurs, must do 5 burpee s to get back on bar) *If any rules are broken, 20 burpee penalty ANY QUESTIONS? :) Kettlebell Day
JEDI Front Squat 60/3 70/3 80/3 (85/1)3 15 KB Clean and Jerk 15 Toes to Bar 200m Run 10 KB Clean and Jerk 10 KB Snatch 15 Toes to Bar 200m Run 15 KB Snatch 15 Toes to Bar 200m Run ASPleather Hang Power + Hang Squat Snatch 50/2+2 (60/2+2)2 Squat Snatch 65/3 75/3 80/2 (85/1)3 Hang Power + Hang Squat Clean 50/2+2 (60/2+2)2 Squat Clean + Jerk 60/1+3 70/1+2 (80/1+1)2 (85/1+1)3 Back Squat 60/3 70/3 (80/2)2 (85/2)2 Behind the Neck Push Press (x/3)5 |
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August 2015
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