Canada Day Team Workout

A1. Push Press, 3-2-1, 180 sec
A2. Pronated Chin-up, 3-2-1, 180 sec
B. Bench press, AMRAP @ 175/120 x 5 sets, rest 180 sec

A farmer's run that quickly turned into a farmer's walk

A. Build quickly to heavy triple deadlift

B1. GHD Raises @ 2020 – 4 sets of 12 reps; 45 sec rest
B2. GHD Sit ups @ 2020 – 4 sets of 15 reps; 45 sec rest
C. KB swings – 55/35 x 25 reps unbroken; 120 sec rest x 3
D. Toes to Bar – 10 reps x 3 sets; 90 sec rest b/t sets

Kind of funny in terms of presentation, but has some real good info. How to sprint 1 and How to sprint 2.

Derek and Chris do "Elizabeth"

“Nasty Girls”

3 rounds for time;

7 muscle-ups
10 hang power clean, 135/95
50 squats

Canada Day Team Workout

Alternating on the minute:

Burpees

Back Squat – 115#

Nicole and Annette on the ropes

20 minute AMRAP:
15 unbroken wall balls (20#/14# to 10 ft)
rest for 10 breaths
1 L up/2 strict chin ups/3 kipping chin ups/4 chest to bar chin ups (all back to back without coming off the bar)
rest for 15 breaths

+

for 5 minutes, on a tabata timer, alternate b/t slow methodical push ups and slow methodical air squats – work on form and control…like 2-3 sec down and 2-3 sec up for 20 sec on and 10 sec off for 5 minutes…i.e. 5 sets each…work on tight midline on push ups and hip flexors pulling you down on squats

Are you watching the games yet? http://live.crossfit.com.

Turkish Get-Up anyone?

A. Power Snatch, 3-3-3-3, 180 sec
B. OHS, 3-2-1, 180 sec
C. Hang Power Snatch @ 60% of A, 10 fast reps x 3 sets, rest 60 sec

The CrossFit Games start tomorrow!!!! You can watch live online at http://live.crossfit.com. Make sure to tune in to see CrossFit Winnipeg compete!

Heavy Swings

10 rounds of 200m sprints; walking rest of approximately 3:00 between

Please bring your own wrist watch or stopwatch if you want to track your times.

Sophie and Abby

A. Power Clean, 3-3-3-3, 180 sec
B. Front Squat, 3-2-1, 180 sec
C. Hang Power Clean @ 75% of A, 10 fast reps x 3 sets, rest 60 sec

Canada Day Team Workout

7 minute AMRAP 25 double unders
rest 3 minutes
+
A1. Stiff Legged DL @ 3020; 12 reps x 3 sets – choose weight between 95-155#; rest 90 sec
A2. HSPU @ 42X2; amrap x 3 sets; rest 90 sec
rest 3 minutes after last HSPU set
+
5 sets of 8-15 kipping knees to elbows on rings

Wednesday night Oly class

Snatch 1, 1, 1

Clean & Jerk 1, 1, 1

Weightlifting rules apply (i.e. no squat required; must not press out jerk or snatch; etc.)