Erika - walking lunges

A. Push Press; build to a heavy set of 3 then drop the weight to 85 % of that and do 5 more sets of 3 at that weight focusing on technique and speed.
B. 15 min amrap:
8 DB Walking Lunges
8 DB Hang Power cleans
8 DB Push Press
Row 300M/250M

Notes:
A. Today’s focus is perfect technique and speed.  Rest as needed, approx 2 minutes between sets.
B. Choose 1 set of dumbbells for entire workout and aim to not to set them down during the dumbbell complex part of the wod.  Ladies row 250M, guys row 300M.

Please post results to comments.

Spiderman Lunges

A. 10-15 min on muscle-up  progression
B. 4 Sets, each set as quickly as possible:
10 Chest to Bar Pullups Unbroken
16 OH Plate Walking Lunge
10 Toes to Bar Unbroken
16 GHD Situps Unbroken
2 min rest between sets.  Aim to keep time consistent for all sets.

Please post results to comments.

A.  AMRAP in 30 minutes:
Row 10 Calories
Bear Crawl to other end of Mat
10 Burpees
Walking Lunge back to Rowers
Row 10 Calories
Bear Crawl to other end of Mat
10 Pushups
Walking Lunge back to Rowers
Row 10 Calories
Bear Crawl to other end of Mat
10 Situps
Walking Lunge back to Rowers

6AM mothers with the brother

A. 3 sets:
10-12 DB Step-Ups; rest 1 min
10-12 GH Raises; rest 1 min
B. For Time:

50 Box Jumps/Step-Ups

50 Situps

50 Air Squats

50 Situps

50 Walking Lunges

Please post results to comments

For Time:

50 Box Jumps/Step-Ups

50 Situps

50 Air Squats

50 Situps

50 Walking Lunges

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

Workout of the Day

CrossFit Winnipeg Athletes
for time;
30 wall balls – 20/14# to 10 ft
80 double unders
20 KBS – 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees

Sectionals Athletes
part 1:
A1. Hang Squat Snatch – 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips – amrap in 30 sec x 7 sets; rest 180 sec

rest as needed before part 2

Part 2
Do CFWA WOD

Single tomorrow for sectionals athletes.
Source: OPT

Lisa & Max working push-ups

Workout of the Day

3:30 on, 2:00 rest for each of the following:

A. AMRAP sets of 5 unbroken bench press – 150#/90#
B. AMRAP sets of 10 unbroken db walking lunges – 45#,30#/h
C. AMRAP Sets of 15 unbroken hip extensions
D. AMRAP Sets of 20 unbroken double unders

weight must be racked after 5 reps for bench press
db’s must be dropped after 10 lunges
hands at temples and elbows out for extensions
you must stop skipping after 20 reps are achieved for DU’s

Source: OPT

9AM class

Workout of the Day

A. 4 Rounds:
6-8 Overhead Squat @ 32×1; rest 120 sec
8 Muscle Ups; rest 120 sec
B. 3 Rounds:
10 *explosive* jump squats (bodyweight, with minimal squat); rest 90 sec
20 Chest to Bar Pullups; rest 90 sec
C. Tabata Mash (alternate between two exercises for 16 rounds of 20s work, 10s rest):
Switch Lunges
Anchored Sit Ups

Recommended training day for sectionals athletes. Tomorrow and Sunday on as well.

Remember that the gym will be closed on Monday, February 15th for Louis Riel Day, except for a team workout at 9:00AM.

Plyometrics

* CrossFit Winnipeg will close at 9:00am on Sunday for the Barbell certification.

Workout of the Day

As Many Rounds in 12 Minutes as Possible of:
20 Walking Lunges
10 Burpees

ouch

Workout of the Day

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.