BIG CONGRADULATIONS TO MICHELLE FOR ROCKING HER FIRST WEIGHT LIFTING COMPETITION… MICHELLE HAS QUALIFIED FOR THE PROVINCALS AND RACHEL AND HERSELF WILL BE COMPETING TOGETHER IN NOVEMEBR !!! GREAT JOB MICHELLE…. Warmup 3x 10 bar only bench press 30 sec pec stretch seated shoulder retractions x 10 seated shoulder retractions int bridge […]
Teams of 2 BRING LONG SOCKS TODAY !!! One Athlete working at a time Each Athlete completes all reps Run together Perform as follows: All athletes run 400m. When all teammates are back, Athlete A does 1 Burpee, Athlete B does 1 Burpee and so on untill all Athletes have finished 10, then move on to […]
Lifting class tonight with Christine Girard !!! Where will you be?? EMILY DO A WARM UP FOR US !! A. Bench Press 5 4 3 2 1 1 or Strict Press 5 4 3 2 1 1 B. Complete as many rounds and reps as possible in 10 minutes of: 5 O/H squats (155/105 lbs) […]
Racheal surprise us with a warm up add in single leg dl 3 point contact with dowel while in dl position STRENGTH: Back rack pos. lunges 5 5 5 5 5 ….oh and that’s per side alternate with DBELL Pendlay rows 5-10, keep perfect DL position AMRAP 10 minutes 5 Power Snatches 135/95- 95/65 […]
In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit: SET CLOCK FOR EVERY 2 MINUTES, STOP COMPLETE RUN OR BURPEE, IF YOUR ROWING THE PARTNER WAITNG MUST BE IN PLANK OR HANGING KNEES UP. TRY INTERVALS OF 250 M ROWS THEN SWITCH E2MOM RUN 100 […]
Hello all, if you haven’t all ready PLEASE sign up for the great Pumkin run/walk….October 30. See our lovely Emily for details… Don,t forget to wear your Crossfit Swag. Just got a new shipment in Warm-up – High Knees – Butt Kickers – Walking Lunges w. a twist – Carioca – Jumping Jack Shuffle – Broad […]
THROW BACK Metcon Metcon (Time), in teams of 2 or 3 , Pick a METCOM and the work is not shared. Form a strategy. Time cap 35 min SCALED DOWN VERSION IS HALF REPS For Time: 50 v sits 100 jumping jacks 90 DUs (or 180 singles) 50 burpees 40 ps Walking Lunges, […]
THROW BACK Metcon Metcon (Time), in teams of 2 or 3 , Pick a METCOM and the work is not shared. Form a strategy. Time cap 35 min SCALED DOWN VERSION IS HALF REPS For Time: 50 v sits 100 jumping jacks 90 DUs (or 180 singles) 50 burpees 40 ps Walking Lunges, […]
THROW BACK Metcon Metcon (Time), in teams of 2 or 3 , Pick a METCOM and the work is not shared. Form a strategy. Time cap 35 min SCALED DOWN VERSION IS HALF REPS For Time: 50 v sits 100 jumping jacks 90 DUs (or 180 singles) 50 burpees 40 ps Walking Lunges, […]
Warm up 2 bear crawl 2 crab walk 5 depth and long jumps 10 ps walking s l deadlifts 10 renegade rows STRENGTH in 15 minutes build to a heavy set of: 1 push jerk + 2 split jerks WOD FOR TIME 30 box jumps @ (24/20) 20 handstand pushups 25 box jumps 15 […]
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