CrossFit Pickering and Pilates Pickering

Surprise long weekend wod

10 : 15 am today! It gives me a chance to get to St. Mary's Highschool track. ( on White's road just south of Finch. Parking is behind the school. YOu go on Highview from White's and you will see the Parking lot)

We're doing an outdoor wod!

SOmeone better show up. I know it's the long weekend, but you can't leave stranded by myself with a fun wod up my sleeve.

Backsquat

Backsquat

5 x 1

3 rounds for time

Row 500 meters

10 burpees

One from HQ

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

shoulder press + abs

Shoulder press

5 x 1

 

30 atomic situps

20 wall ball

30 knees to elbows

20 box jumps

30 floor wipers

20 wall ball

Rob's wod #4

3 rounds, in teams

 

team 1 pushes the sled down and back 5 times each (50ft 1 way)

team 2 flips the tire 15 times each

team 3 rests

 

cycle from sled, to tire flips, to rest for as long as it takes to collectively do 3 rounds of each. No score.

thrusters...

Five rounds for time of:

135 pound Thruster, 15 reps

Run 400 meters

Maryland's Chipper

30 Double Unders

7 Back Squat (135 lbs/85 lbs)

30 Ab Mat Sit Ups

7 Snatch(135 lbs/85 lbs)

30 Wall Ball (20 lbs/12 lbs)

7 Jerks-split or push (135 lbs/85 lbs)

5 Rope Climbs

Pilates

Many of you have been asking to have a pilates class.  Here is your chance ! Today at 10 am I will be teaching a pilates class for all the crossfitters!

WOD:  Lots of cool abs stuff

bench and karen

 

Many of you have been asking to have a pilates class.  Here is your chance ! Tomorrow at 10 am I will be teaching a pilates class for all the crossfitters!

Bench

3 x 5

Karen

150 wall ball

another one from the games

 

Three rounds for time of:

30 toes-to-bar

21 ground to overhead (95/65)