Red Shirt Friday


A. EMOM 10

Odd:  8 DL @ 2020 tempo (Moderate Loading-Clean Grip)

Even: AMRAP DH Pull Ups

B. For time:

100 Wall Balls (20/14)

*compare to 9/19

Cash Out:

4 Alt Hanging Hip Taps x 3

rest as needed in between

By |October 23rd, 2014|WOD|0 Comments

First Responders Challange 2015


It’s almost that time again!  Get your teams together for Cynergy Crossfit’s Annual First Responders Challenge!

Details are below:

– Event will run from January 5 – February 8
– It’s 4 weeks, plus a final (final date & location TBD)
– Video submissions are required
– We now have a masters division
– $85 per person if registered by November 30th
– $125 per person on or after December 1st
– Registration closes January 2nd


The Challenge is open to CrossFitters who are active members of Fire, Police, EMT, K-9 Units, SWAT, Sheriff or Military.

• Each team must consist of at least 4 members – with the option of 2 alternates.
• For Masters Teams, each team member must be 40+ as of January 5, 2015.
• Team members do not necessarily need to all be members of the same CrossFit affiliate, but they must be CrossFitters.

Challenge Requirements
• Teams will be assigned 1 WOD per week for 4 weeks.
• WODs can be done at any participating CrossFit affiliate and must be video-taped and judged by a CF Level 1 athlete.
• Each team will assign a Team Captain.
• Team Captains will submit scores & video to Cynergy by 5:00 PM Sunday each week in order to remain in the competition.
• Once the competition begins there will be no add-ons or substitutions to the team members.



By |October 23rd, 2014|Challenges, Community, Events|0 Comments


photo (28)



3 sets:
8 Hang Squat Clean Thruster @ Moderate loading
2 Min Run @ 90%
Rest 2 Minutes
Rest 5 Minutes
3 sets:
6 Snatch Balance @ X5X1 tempo @ Moderate loading
2 Min Double Unders (L2 Fast Single Unders)
Rest 2 Minutes
Rest 5 Minutes
UB C2B (L2 Pull Ups), (L3 Self Assisted Pull Ups)
UB HSPU (L2 High Pike off Box), (L3 10 sec HS hold)
UB Push Ups

Cash Out:
30:30 x 4
Widest Grip Possible Bar Hang

By |October 22nd, 2014|WOD|0 Comments