Phil - overhead squat

A. 10 minutes at 60%
Row 300M
10 pushups
1 lap crab walk
B. 8 minutes at 70%:
30 Double Unders
10 Ring Rows
1 lap Bear crawl
C. 6 minutes at 80% effort:
Row 300M
10 Situps
10 Air Squats

Notes:
Competitors should rest or if feeling good, come in and work at the recommended % of effort.
Rest/walk/mobility work 5 minutes between each part.
Set up cones at 15M = 1 lap
% refer to perceived effort for the duration of the set.
Part A: Prioritize proper range of motion and midline stability over volume for pushups.  Scale reps if needed. Aim for high hips on crab walk.
Part B: Scale reps if needed for double unders, or sub 3x singles.  Ring rows for everyone on this part.  Aim to be as horizontal as possible, use box for feet if advanced.
Part C: Abmat and anchors optional on situps.  Perfect squats please.

Please post results to comments.

A. Press; build to a heavy but not maximal set of 2, then do 6 more sets of 2 at that weight.
B. 5 Rounds for time:
10 Power Cleans
10 Pushups

Please post results to comments.

A. 3 sets:
DB Bench Press; 6-8 reps; rest 1min
BB Row; 10-12 reps per side; rest 1 min
B. 15-12-9-6-3 reps for time:
Clapping pushup or explosive pushup
True Horizontal Ring Row or Body Row
V-Ups or N-Ups

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

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…

Moving some weight

Workout of the Day

For time:
50 push ups
5 squat clean – 135#/85#
40 push ups
5 squat clean – 145#/95#
30 push ups
5 squat clean – 155#/105#
20 push ups
5 squat clean – 165#/115#
10 push ups

The Zone: An Empirical Study

We’re going to try a little experiment here. To help you plan your training, we will be announcing our weekly training plan.
Training plan for this week:
Strength Priority Days: Tuesday, Wednesday, Saturday
Conditioning Benchmarks: Friday, Sunday
General Conditioning Workouts: Monday, Thursday

Sectionals Athletes…

Meeting Tuesday evening at 7:00PM at the gym for all sectionals athletes.

Training Tuesday, Wednesday, Thursday. Then it’s on the plane and off to Edmonton!!!!

Let us know if this helps you or if you have any suggestions for how we can improve this to serve you better.

Our newest On Ramp Class after "Baseline"

Workout of the Day

Complete as many rounds as possible in 15 minutes:

5 Any Way Overhead – 155 lbs
10 Push Ups
15 Hip Extensions

*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.

2 hour session for sectionals athletes tomorrow.

Charles Poliquin on Meat and Nuts for Breakfast

Workout of the Day

Intense

as many rounds/reps in 20 minutes:
Row 300 m
AMRAP HSPU
AMRAP Ring Dips
AMRAP Push Ups

Sectionals Athletes

part 1:
CFWA workout of the day

rest 6+ hours

part 2:
for time:
30 box jumps – 20″”
10 chin ups
30 box jumps – 20″”
20 chin ups
30 box jumps – 20″”
30 chin ups

Our first On Ramp Class on Day 1 and on the last day. They completed their baseline retest on Monday night. They all beat their original times, some of them doing band pull-ups instead of body rows. Welcome Kelly, Morgan, Hugh, Chris, Sue and Gen.

Workout of the Day

A. Dead Lift 55% of your 1RM; 10 sets of 3 reps; rest 45 sec b/t sets
B. 3 Rounds:
Ring Push ups @ 31X1; amrap (-2) x 3 sets; rest 60 sec
10 Power Clean unbroken x 3 sets; rest 60 sec
C. 3 Rounds:
Clap Push Ups; amrap (-2); rest 10 sec
Push Ups; amrap (-2); rest 10 sec
Kettlebell Swing 20 unbroken; rest 10 sec
20 Hip Extensions; rest 3:00

Source: OPT
Recommended training day for sectionals athletes; tomorrow recommended rest day

This workout should take approximately 45 minutes. Classes will still begin on the hour, but you should plan to finish a little later than usual if you can. Please help your coaches move things along expediently for the sake of the rest of the group.

On Tuesday morning, I asked Danielle whether she had recently tried a pullup.  She said it had been several months since she tried.   After a 5 second kipping tutorial, Danielle proceeds to get on the bar and do 3 beautiful kipping pullups.  She’s a natural.  That same day, she also completed a set of 4 and a set of 5 – on her first day kipping!!!  Congrats Danielle!  Here’s the video…