A. 3 attempts for weight and reps:
1 power clean
1 push Jerk
1 back squat
1 push Jerk from behind the neck
1 overhead squat
1 attempt at max unbroken ring dips
B. Tabata sit-ups for total reps

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)

A. Ring Dips: 3 sets x (AMRAP-1)
B. Deadlift 3 x 2; aim to do all 3 sets of 2 heavier than your heavy triple on Nov 10th, or around 92-97% of last 1RM
C. AMRAP KB snatches in 2min @ 55#/35#

Level 3 Class 2PM:
A. 10 Min Gymnastics Skill Work
B. EMOTM for 10 min:
1 Challenging Rope Ascent
8 Speed Burpees
C. for time:
8 clean and jerk – 135#/95#
25 double unders
Row 250 m
20 double unders
8 clean and jerk – 135#/95#
20 double unders
Row 250 m
25 double unders
8 clean and jerk – 135#/95#

Please post results to comments.

Workout of the Day

CrossFit Winnipeg Athletes

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

Workout of the Day

10 sets:
10 CTB chin ups
10 ring dips
(rest 30 sec)

rest 10 min

AMRAP Double Unders – 3 attempts, rest as needed b/t attempts

Rest day tomorrow for sectionals athletes

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

Workout of the Day

4 Rounds:
15 Unbroken Touch and Go Dead lift; rest 10 sec
10 “Kipping” Ring Dips; rest 10 sec
10 Slap Chest Push Ups; rest 3:00

then:

4 Rounds:
25 Hip extensions unbroken; rest 10 sec
25 Push Ups; rest 90 sec

then:

AMRAP Double Unders in 5:00

then:

Spend 5:00 practicing Handstand Push Ups – few reps, short breaks, perfect form

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

Workout of the Day

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.

Real Food Challenge Day 4

Workout of the Day

Three rounds for time of:
5 rope climb from seated
21 Ring dips
50 Squats

Our classes start this week, Monday is classes all day on the hour.  Feel free to arrive early and stay late.

Also, please welcome our new On Ramp class, which will be running concurently with the regular classes.

Workout of the Day

For Time:
10 Box Jumps
1 Ring Dip
9 Box Jumps
2 Ring Dips
8 Box Jumps
3 Ring Dips
…continue until you finish with
1 Box Jump
10 Ring Dips

CrossFit Invictus takes a closer look at agave nectar