Team workout

"MLC"

A. Power snatch + hang power snatch + 2 snatch balance – 70% (of power snatch) x 4 sets
B. Push press + power jerk + jerk – 80% (of push press) x 5 sets
+
3 rounds for time:
250 m row sprint
3 min rest

Don’t forget that we’re closed on Thursday for Canada Day except for the team workout at 9am.  If you’re in town this weekend, come by on Sunday afternoon for some bargain hunting and other fun stuff to help raise some cash for Team CFW heading out to California for the CrossFit Games in July.  We’re having a rummage sale, a “fish game” tournament on the rowers.  There is also talk of a car wash and a 50/50 draw.

This Sunday afternoon, July 4th, CrossFit Winnipeg will be hosting a fundraiser to help out with some of the cost associated with competing in the CrossFit Games in California next month.  We will be holding a rummage sale, fish game tournament and possibly a car wash.  If you have any stuff to donate to put up for sale, let me know and we’ll set it all up.  If you want to come by after your workout to support the crew, bring friends and family – everyone is welcome!

6am

A. Snatch – 75% x 1 x 7 sets
B. Clean & jerk -75% x 1 x 7 sets
C. Back squat – 75% x 6 x 2 sets – 3 sec pause in bottom
+
Rounds in 5 min:
5 kipping pull-ups
5 lunges/leg
5 box jumps
5 push-ups

Rummage Sale Fundraiser for Team CFW

This Sunday afternoon, July 4th, CrossFit Winnipeg will be hosting a fundraiser to help out with some of the cost associated with competing in the CrossFit Games in California next month.  We will be holding a rummage sale, fish game tournament and possibly a car wash.  If you have any stuff to donate to put up for sale, let me know and we’ll set it all up.  If you want to come by after your workout to support the crew, bring friends and family – everyone is welcome!

A. Power snatch – 60% x 2 x 5 sets
B. Power clean & power jerk – 60% x 2 x 5 sets
C. Good morning (straight knee, straight feet) – 3 x 10 light
D. GHB sit-ups – 3 sets of 15

Jeff Cleans

Muscle-up technique – 10 min.
+

5 sets for total points:

AMRAP Push-ups in 60 sec

Rest 60 sec

AMRAP SDLHP – 75#, in 60 sec

Rest 180 sec

B-Mac & Sarge

Incline Bench Press 3-3-3-1-1-1

Rest 5:00

3 Rounds for time:
Wall Ball 35 Reps
Lateral Ball Hop 25 Reps

Sugar = Sugar = Sugar

Scott Cleans

DB Split Squat @ 3131; 8-10/leg x 3 sets; rest 60 sec b/t legs

+

5 rounds of 5 reps of each with 75s rest after entire circuit… how heavy can you go?
Bent over barbell row
Hang clean
Thruster
Jump squat (bar on back)
Good morning

Norm is a machine

“unbroken”

For time:

20 unbroken chin-ups
Row 500m
20 unbroken chin-ups
Row 500m
20 unbroken chin-ups

CrossFit slapped me with something I had completely forgotten about. It ranked me, ruthlessly, precisely, and with zero sympathy. The test was fair and professionally administered. It told me the truth, and unlike my college grades or test scores, the results are available for the world to see.  I finished 84th.

So now I need to decide. Do I really want to put up with this crap? I’m fifty two years old.

read more in “No Country for Old Men”

"MLC"

AMRAP 1-5 Back squat ladders in 7:00 with 75% 1RM back squat

+

4 Rounds for Time:
5 DB Clean Box Jumps
10 Knees to Elbows
15 KB Swing, 55/35

Use a managable load on the dumbbell clean.  You are jumping to the box as you execute a clean move.  Scale the box height to your current fitness level.