ouch
7 Rounds For time of:
12 Kettebell Swings (55#/35#)
12 DB Weighted Lunges (35#/25#)
10 Burpee penalty for every time the kettlebell or dumbbells touches the floor during a set.
Then, work on skin the cat.
Reminder that the paleo potluck shower for Suzanne & Johanna Grace is on Sunday at 2:00pm at Shakey’s house.
* Remembrance Day Team Workout: CrossFit Winnipeg will be closed Wednesday, November 11th except for a Team Workout at 9:00AM.
* If anyone wants some pumpkins, we are giving ways the ones we used for our Halloween workout. They are at the gym; first come first serve.
Halloween Team Workout
For time:
100 Burpees
125 Kettlebell Swings, 1.5p/1p
150 Box Jumps, 20″
You probably hear “Elbows up!” and “Chest up!” a lot at CFW. Sometimes it’s easier said than done and thoracic mobility can be a factor in this equation. What we’re talking about here is the part of your spine made up of 12 vertebrae in the chest area, basically mid-upper back. Here’s some reading on thoracic mobility and its importance in weightlifting.
Fight Gone Bad
Power Cleans 3-3-3-3-3
Then, Tabata mash-up:
Kettlebell Swings & Push-ups
As Many Rounds as Possible in 20 Minutes of:
10 Wall Ball Shots (20#/14#)
10 Kettlebell Swings (75#/55#)
10 Pull-ups
“Helen”
3 rounds for time:
400 m Run
21 KB Swings
12 Pull Ups
Finish with Max L-sit. Then do 3 more sets of L-sit at 50% of time of max set.
Diet Inflammation and Disease
A concise video presentation on what the Zone is, why it works, how to do it, and how it compares to what we typically eat.
Download as Quicktime.
Download as Windows Media.
Download for iPod/iPhone.
Download as Quicktime.
Download as Windows Media.
Download for iPod/iPhone.
Download as Quicktime.
Download as Windows Media.
Download for iPod/iPhone.
Here come those magic words we’ve been without for the last 8 days….
10 to 1, for time, of:
Toes to Bar
KB Swings (55/35)
Wallballs (20/14)
Heavy Swings
Press 3×5 (add 5lbs to last workout)
Complete 5 rounds for time of:
100 yard sprint
8 Kettlebell Swings 2 Pood
10 DB Push Press (45#/h)
6am Filthy Fifties
Squat 3×5 (add 5lbs to last workout)
8 rounds for time of:
100 yard run
8 Kettle Bell Swings 2 Pood
1 rope climb, no legs
Harder than it looks
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Playtime with Harley
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
