CrossFit Pickering and Pilates Pickering

2000 m row...

2000 meter row

 

then

5 x 5 Bench

 

Filthy Fifty

 

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

 

Deadlift + atomic situps

Weightwatchers has changed the way that it scores points on many foods. It's revamping its magic formula....  read the entire article here:

Here is goes:

Deadlift

5 x 5

 

100 atomic sit ups for time

Rest 3 minutes

2 minute front plank – 3 attempts

 

Box squat and a fast one from HQ

the Games are fast approaching!  Check out the new site....  last year we had many of you participate and I think everyone had a great time!   Let's have a huge turnout this year as well...  

http://games.crossfit.com/content/games-2012

BOX Squat

3 x7  - If your shins are vertical you can go up 5 to 10 pounds from last week

 

5 rounds for time of:

12 Wallball shots, 20/14

12 Toes-to-bar or knees to elbows if you don’t have toes to bar.

 

make up classes this sunday

you have all week to choose from. ideally not tabata this , as it's too hard to keep track of everyone...

cheerio

 

this entire week starting today you will have 4 skills to choose from.  You will practice 1 or 2 of your weaknesses.  Here are your choices: 

DUs, Muscle ups ( do 10 pull ups, 10 dips for practice), pull ups ( do 10 with a band) and practice kipping, toes to bar ( do 10 assisted if need be).  We need to keep getting ready for sectionals, they are coming fast!

Jackie

For time:

Row 1,000 meters

Thruster 45 pounds, 50 reps

30 Pull-ups

 

Crossfit Sectionals WOD 5

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100) ( masters 130/ 75)

10 Toes to bar
15 Wall balls (20lbs/ to 10' target women 14 lbs 9' target) masters: 20lbs/10lbs 9'target

Description

Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. 

box squats and pull ups

just a reminder that there is not 4:30 class today.  Just today! don't worry we're back for next week!

Box Squats

3 x 7

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed

BARBELL CLASS

    - Jerk dip squat + jerk - heavy 3+1, 95% x 3+1, 90% x 3+1

    - 1 1/4 OHS + snatch push press - heavy 2+4, 95% x 2+4, 90% x 2+4

    - Back squat - 95% 4 x 3

    - Front squat - 80% of today's BS x 3 x 3 

 

Tabata This!

Tabata Row
 - Rest 1 minute

Tabata Squat - 
Rest 1 minute

Tabata Pull-up - 
Rest 1 minute

Tabata Push-up - 
Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

 

Make you a MAN!

Shoulder Press

3 x 4

 

21-15-9

Man Makers – 25/15 dumbbells

Box jumps

 

BARBELL CLASS:

- Power clean - heavy 4, 95% x 4, 90% x 4

    - Snatch balance - heavy 3, 95% x 3, 90% x 3

    - Clean Pull - heavy 6, 95% x 6, 90% x 6