July 16, 2009

Daniel

No Crossfit class this saturday morning  due do the Ontario Crossfit Challenge!

 

For time. 

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run

50 Pull-ups

 

Scale down this baby as needed!

July 15, 2009

Backsquat

Back Squat

7 X 1

 

 

Post max weight in comments

July 14, 2009

let's go turkish

Amrap 20 minutes

10 Turkish get ups on each side

10 knees to elbows

10 deadlifts - 65% of max weight

Here is our own George doing a very good Knees to Elbows!  You're a machine George!

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July 13, 2009

MAX 2:00/1:00

2:00/1:00

Max Push Ups

Max Pull Ups

Max Squats

Max Burpee

Max Sit Ups

Skill after the wod:

Clean and Jerk – 3 X 3 for form not max weight

Our monday night group before the WOD.... they insisted!

Rob, Jeff, George, Willie, Renetta and Alex.

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July 12, 2009

rest day

July 11, 2009

Randy

 75 Power Snatches at 75 lb - scale down accordingly if need be!

July 10, 2009

Front Squats from CF Central

21-18-15-12-9-6-3 rep rounds of:

185 pound Front squat - scale down if need be.

GHD Sit-u or Atomic Sit ups if GHD is not available

July 09, 2009

run and Row - a nice one from CrossFit Vancouver

Run and row – 4 rounds

2 person team:

A – run 400 meters while B rows for calories the entire time that A runs. Switch. Then rest for 3 minutes.

July 08, 2009

chest to bar pull ups and burpees

50 chest to bar pull ups – use a band if need be

50 burpees

Must complete between in 15 to 20 minutes max.

July 07, 2009

whoa... right after running cindy - eeevil!

For reps of 21- 15 - 9

 

Box Jumps 24" / 20"

Kettle Bell Swings (choose your weight)

Sumo Dead Lift High Pull #95/ #65

Where are We?

  • 1698 Bayly Street, Unit 5 in Pickering - 416-451-6214

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