Death by thruster
Workout of the Day
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Your score is the total amount of meters rowed
*Penalty is 1 30″ (men) or 24″ (women) box jump and 1 GHD Sit-up for every 5 meters under 3000 meters (men) or 2550 (women).
*NO PENALTY, if you beat your previous score!
Compare to Jan 26 and Feb 18.
Unlimited Training Program
The “official” CrossFit Winnipeg unlimited training program, as of now, is Tue,Wed,Thur,Sat,Sun. We experienced good success with our sectionals athletes on this schedule and hope that something a little more structured will benefit all of you. If you can’t make that schedule work, then of course we will still be offering great workout options on Mondays and Fridays.
Team CFW at the Central Canada Sectional in Edmonton
Workout of the Day
4 Rounds of:
Back Squat 2-3 Reps @ 30X1
Rest 10 seconds
6 rapid box jumps (land in squat on box… go for height, do not go for hip extension off top)
Rest 3:00
Then, 5 Rounds for time:
Farmer Walk 50m (55/hand)
7 Burpees
Workout of the Day
4 Rounds of:
Power Snatch 2-3 Reps @ 12X1
Rest 90 Seconds
2 x Front Lever 10-15 seconds
Rest 2:00
Then, for time:
30-20-10
Single Arm Dumbell overhead squat (divide reps between arms), 35#
30m Bear Crawl (just once per round)
Feet Elevated Push Up (20″ box)
Workout of the Day
Jump Rope Barefoot 8 min., mixing in variables of DU’s, Cross Overs, single foot, running.
Rest 3:00
Row 20 seconds on, 10 seconds off for 8 rounds. 100% effort.
Coach-guided mobility & stretching for 30 minutes.
Happy Birthday Max!
Congrats to all athletes who competed at the Central Canada Sectionals! Here are the final results. Props to MLC for placing top 15 and qualifying for the Canadian Regionals in Calgary coming up in May. Great job everyone!
“Baseline”
500m Row
40 squats
30 situps
20 pushups
10 pullups
Then:
3 Rounds of:
1 minute L-sit
1 minute rest
1 minute hollow rock
1 minute rest
Training for the next week:
Strength priority days: Tuesday, Wednesday, Saturday, Sunday
Conditioning Benchmarks: Thursday, Friday
Happy Birthday to Louise & Danielle!
Here are the standings after day 1 of the Central Canada Sectionals. It was a great day and an absolute pleasure to watch CrossFit Winnipeg represent. Our ladies are doing exceptionally well with Melisa and Crystal in the top 15 after day 1. Congrats to all our athletes and good luck tomorrow for the “Canadian Crippler”!
4 Rounds of:
Press 4-6 Reps @ 12X1
Rest 90 seconds
21 KB Swings
Rest 3:00
Then:
21, 15, 9 reps of:
DB Thrusters 35 lbs
Chin Ups
Workout of the Day
50-40-30-20-10
Row for Calories
Walking Lunge
AbMat Situp
CrossFit Winnipeg Athletes
On the minute:
Perform 2 Power Cleans and 2 Strict Chin Ups on the minute for 15 minutes.
*Complete Power Cleans around 85% of 1 RM
*For every rep not completed, perform 1 burpee
Then:
3×10-15 GHD Raises
Sectionals Athletes
A. OHS @ 30X1; 1,1,1; rest 5 min
B. Thruster skill work – 5 min work on breathing and speed
C. Run 200 m @ 95 percent: rest 5 min x 3
Happy Birthday Eric!
CrossFit Winnipeg Athletes
4 Rounds of:
Back Squat 4-6 Reps @ 30X1
Rest 10 seconds
6 rapid box jumps (land in squat on box… go for height, do not go for hip extension off top)
Rest 3:00
Then:
4 Rounds for Time:
3 DB Hang Squat Clean, 35#/h
6 Box Jumps, 24″
9 Push ups
12 Toes to Bar
Sectionals Athletes
A1. Dead Lift – 1,1,1 – 70% effort for all 3 sets; 180 sec
A2. Ring Dips – 15,15,15; 180 sec
+
20 double unders, 5 breaths x 10
+
5 sets of 10 unbroken knees to elbows
SNOW???? Just a heads up that Friday’s benchmark workout will be rescheduled because of the weather. We’ve got another good one in store for you on that day instead.
We’ve received all the final entries and we’re tallying up the results. We’ll pick the top 3 males and top 3 females over the next week or so and then we’ll ask all the participants to vote for the final winner. Stay tuned for more info.
