CrossFit Pickering and Pilates Pickering

wall ball and rope climb

Five rounds for reps of:

1 min Wall ball shots, 20 pound

1 min 15 foot rope climb

Run 400m  or row 500

Rest

 

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

 

Post total reps.

deadlift plus abs

Deadlift

3 x 5

 

3 rounds of:

30 atomic situps

30 hollow rocks

 

1 minute l- sit – 3 attempts

Murphy

 For time.

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.  Modify as you need to.

Do half of Murphy if need be. 1/2 mile, 50 pulls ups etc...

OH Squat

Over head Squat

1 1 1 1 1

 

100 double unders

push press

Push press 3 x 3

 

4 rounds for time:

500 meter row

25 sit ups

25 knees to elbows

Josh

 For time.

95 pound Overhead squat, 21 reps

42 Pull-ups

95 pound Overhead squat, 15 reps

30 Pull-ups

95 pound Overhead squat, 9 reps

18 Pull-ups

who's the fastest?

NO 7 PM CLASS TONIGHT!!!!!!

Who's got the fastest :  1 minute break between each skill

50 Double-Unders

40 Jumping Squats

30 Ring Dips

20 Ankles to bar

10 burpees

Mary

as many rounds as possible in 20 minutes

5 Handstand push-ups

10 1-legged squats

15 Pull-ups

Crossfit TOTAL

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Kelly

Lion: Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Jaguar: four rounds for time of:

Run 400 meters

20 Box jump, 20 inch box

20 Wall ball shots, 16 pound ball

Cat: Three rounds for time of:

Run 400 meters

15 Box jump, 12 inch box

15 Wall ball shots, 10 pound ball

Kitten: Three rounds for time of:

Run or walk 400 meters

10 Box jump or box step up, 12 inch box

10 Wall ball shots, 6 pound ball