Burpees, burpees, burpess
Single Leg Squat 5-5-5-3-3-3
5 Rounds for Time:
5 High Hang Power Clean (men: 70% bwt, women: 58% bwt)
15 Push ups
Power Snatch 3-3-3-1-1-1
strong is beautiful
Back Squat 3-3-3-1-1-1
5 Rounds for Time:
5 Handstand Pushups
10 Ring Dips
15 Pushups
For those competing in the Big Dawgs Championship Series this weekend, use ~50% of your estimated 1 RM squat for 8 sets of 2 with 45s rest between sets… focus on using maximal force to move the bar as fast as possible. Do 3 rounds of part B, use only one set per exercise per round. Keep sets one rep short of failure. (i.e. if you kick up to the wall and feel that after 3 reps of hspu you might fail rep 4, come down from the wall and move on to ring dips). Treat it as “not for time” and pace yourself through the workout focusing on executing great reps.
Danielle "turkish-get-uping" a barbell!
“Cindy”
20 minutes as many rounds as possible of:
5 pullups
10 pushups
15 squats
OR
Three rounds for time of:
12 Muscle-ups
75 Squats
First Annual CFW Weightlifting Competition (Nov 2009)
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Happy Birthday to Krystin L.!
New Year's Team Workout Champions
High Hang Power Clean 3-3-3-3-3
How Many Rounds can you complete in 15:00 Minutes?
Overhead Lunge with 45/35 pound plate, 48 feet
10 Push-ups
discussing rowing strategy?
“Baseline”
For time:
500 m row
40 squats
30 situps
20 pushups
10 pullups
Rest, then…
50 burpees for time
Thanks to everyone who came out to the team workout yesterday. It was a grinder but you pulled it off. If you did the new year’s team workout, you might want to take a rest day or just come in and do a few rounds of the CrossFit warm-up…
In yesterday’s post, I requested you post your top training goal for 2010, so go ahead and tell us what your aspirations are.
much better than "no pain, no gain"
Press 1-1-1-1-1 or 3-3-3-3-3 or 5-5-5-5-5
Then, 5 rounds for time:
8 push-ups
16 sit-ups
32 double-unders or side-to-sides
More team workout pics
"Angie"
For time (in order):
100 pullups
100 pushups
100 squats
100 situps
You must complete each exercise before moving on the next. Sit ups are unanchored without an ab mat. Ensure shoulder blades touch the ground at the bottom of the descent and you are at a 90 degree angle at the top. Squats standards are below parallel at the bottom and full hip extension at the top, without a ball.
* 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.
I know you've been waiting for this one
Press 5-5-5-5-5 or 3-3-3-3-3 or 1-1-1-1-1
Then, 4 rounds, for reps:
1 set max push-ups
1 set max double unders
1 minute rest
