Funny how hard a 100m sprint can be when done in conjunction with heavy kettlebell swings
A. Squat – 3×5 (increase by 5 pounds)
B. “J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
D. Finish with accumulated 60 seconds in embedded L sit.
...or just do it
Squat 3×5 (add 5lbs to last workout)
then:
Run 200m
2 sets of:
2 Power Cleans 155 lbs
1 Push Jerks 155 lbs
then:
Finish with accumulated 60 seconds in embedded L sit.
Talk about dedication - Catherine rented a car and drove 2 1/2 hours from North Dakota to workout at CrossFit Winnipeg.
On Monday, August 3, the gym will be closed except for a team workout at 9AM.
Squat 3×5 (add 5lbs to last workout)
Ring Dip 3×5 (add 5lbs to last workout)
10-9-8-7-6-5-4-3-2-1
Sumo deadlift high pull 115#
Broad jumps
The workout was changed at 6AM this morning… mostly due to weather forecast.
Deadlift
Press 3×5 (add 5lbs to last workout)
Complete 5 rounds:
Bodyweight Back Squat Max Reps; rest 15 seconds *if you stop longer than 5 seconds at the top, your set is over
7 Burpee Box Jumps 20″; rest 60 seconds *aim for fast, unbroken sets
READ THIS… DO THIS!!!!!!
“We consistently have to cue our athletes to keep their knees out in the deepest ranges of their squat.”
Sound familiar?? Read on to learn how you can get your coach to shut up about your freakin knees!
Embrace the pain
Squat 3×5 (add 5lbs to last workout)
15 Dumbbells Thrusters 45 lbs
500 Meter Row
Squat 3×5 (add 5lbs to last workout)
Weighted ring dips 3×5 (add 5lbs to last workout)
100 pullups for time
Squat 3×5 (add 5lbs to last workout)
Press 3×5 (add 5lbs to last workout)
“Death by 10 meters”
2 obstacles will be set up 10 meters apart
On the first minute you will “travel” from one to the other (A-B)
On the second minute you will “travel” from one to the other and back (A-B-A)
Third minute is A-B-A-B
And so on…. how far can you make it? Oh, and there is some creative license permitted on how you “travel” from one point to the next.
CrossFit Winnipeg is CLOSED on Canada Day (July 1). However, we will be hosting a “Team Workout” at Westview Park (aka “Garbage Hill”) at 9:30AM for anyone interested. Team workouts are designed to be fun and challenging. You will be teamed with at least one other individual to go through whatever challenges the coaches think might be fun to watch you do. It’s interesting how having teammates teaches you a thing or two about intensity. Important: if location is changed, we will update the web site by 8:30 PM on June 30.
Sweat Angel
Squat 3×5 (add 5lbs to last workout)
Press 3×5 (add 5lbs to last workout)
Then, 5 rounds for time:
7 Deadlifts
21 Double Unders
Push
Squat 3×5
Add 5# to last workout.
Strict Pullups 3 x max reps
Rest a few minutes between sets.
Then, for time:
1 suicide
25 Knees to Elbows
2 suicides
20 Knees to Elbows
3 suicides
15 Knees to Elbows
4 suicides
10 Knees to Elbows
5 suicides
5 Knees to Elbows
Your workout is our warm-up
Back Squat 1-1-1-1-1-1-1
Take several minutes of rest between sets.
Novice and Intermediate do 5-5-5-5-5
50 Burpees for time
If you have time, play on the rings… supports, levers, skin the cat…
