Tabata Situps
A. ~10 min skill work for each item:
Rope climbs (practice foot clamp)
KB (turkish get-up & snatch)
Toes to Bar & Pullups (practice kip, chest to bar pullup & L-pullup)
B. 3 Rounds for time:
10 KB Snatch each side
75 Single Skips
50 Double Unders
25 Crossovers
Please post results to comments.
A. Deadlift 3, 2, 1, not maximal – perfect thechnique
B. 3 Rounds for time:
12 Ring Dips/Ring Push-Ups
24 KB Swings (70/55)
Deadlifts
AMRAP in 3 min
Row 150M
15 Ball Slams
3 min active rest
AMRAP in 3 min:
8 burpees
8 pullups
3 min active rest
AMRAP in 3 min:
20 Double Unders
20 KB Swings
3 min Active Rest
AMRAP in 3 min:
10 Box Jumps
10 pushups
Please post results to comments.
A. Dip or Pushup Breathing Ladder x 3; rest 3 min between sets
Choose (1-2-3-4-5-4-3-2-1) or (1-2-3-2-1)
B. 3 Rounds not for time:
10 KB/DB Light turkish get ups per arm
10 KB/DB Seated Russian Twists (1 rep is both sides)
10 KB/DB Row per side
Beast Double:
5 min warm-up @ 50%
4 sets:
0:30 sec @100%
2:30 rest
10 minutes mobility work or easy active rest
4 sets:
0:30 sec @100%
2:30 rest
5 min cool-down @50%
Airdyne is the preferred modality for this but rowing or sprinting will work. Aim for all out effort, if using Airdyne or Rower, count calories.
Please post results to comments
Dead lifts with Erika
A. 3 Sets:
Front Squat; 4-5 reps @ 22X1; rest 1 min
Single leg Romanian Deadlift; 8-10 reps per leg’; rest 1 min
B. 3 Rounds with a partner for max reps:
30 sec Box Jumps/KB Swings
30 sec Rest while partner works
30 sec GHD Situps
30 sec Rest while partner works
30 sec stationary lunge with plate overhead
30 sec rest while partner works
Beginner Class Noon:
3 to 5 Rounds for max reps:
30 sec KB Swings
30 sec Rest
30 sec Situps
30 sec Rest while partner works
30 sec lunge
30 sec rest while partner works
A. 20 minutes to build to a heavy, but not necessarily maximal single snatch. Coach will assign Power Snatch, Squat Snatch, or Hang Snatch as needed.
B. 4 Sets:
AMRAP Horizontal Ring Row
1 min KB Cross Chop
Level 3 Class 2PM:
A. Oly Skill Work
B. Five rounds for time of:
7 Burpees
7 Muscle-ups
7 Burpees
7 Handstand push-ups
7 Burpees
7 L-Pullups
7 Burpees
7 Pistols (per leg)
A. 10 minutes rope climbing technique
B. AMRAP in 20 minutes:
1 rope ascent
8 pushups
8 suicides
16 KB Swings
Please post results to comments.
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BABY NEWS!
Crossfit Winnipeg welcomes Audrey Maria Magri into the world! Born on November 16th at 9:54 a.m. 7lbs 2 oz! Congratulations to the proud parents, Angela and Adrian!
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More of Remembrance day WOD
A. For time:
10 pushups
100 single skips
50 KB Swings (55/35)
100 single skips
10 pushups
100 Single Skips
50 Walking Lunges (carrying KB in goblet)
100 Single Skips
10 pushups
Level 1 Class 6PM:
Join in with the regular class, coach with modify as needed.
Please post time to comments…
Quotes form Chris "I was shaking like a spooked out school girl", "I'm pretty sure all of us had to change our underwear once we got home."
A. Squat 5 x 2 or 5 x 6; All 5 sets at same weight, choosing a weight that is approx. 4-5% more than you did on Oct 28
B. Pullup AMRAP pronated strict x 3 sets; rest 2 min between sets
C. 3 sets:
20 GHD Sit-Ups
20 Russian KB Swings
Please post results to comments, include type of squat, reps and weight, and pullups reps.
another great grain relay action shot
CrossFit Winnipeg Athletes
for time;
50 double unders
5 thrusters – 95#/65#
40 double unders
10 thrusters – 95#/65#
30 double unders
15 thrusters – 95#/65#
20 double unders
20 thrusters – 95#/65#
10 double unders
25 thrusters – 95#/65#
Sectionals Athletes
part 1:
Do CFWA Workout of the Day
rest 6 hours
part 2:
for time;
150 KBS – 2pd/1.5pd
