There are still a few Limited Edition CFW FGBIV t's and tanks for sale $10 each
Workout of the Day
Box jumps: How high can you go?
Then, 5 rounds for time:
250 m row
8 ring dips
Hit the target
5 rounds for time:
4 Toes to Bar
8 Pull Ups
12 Ring Dips
Funny how hard a 100m sprint can be when done in conjunction with heavy kettlebell swings
A. Squat – 3×5 (increase by 5 pounds)
B. “J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
D. Finish with accumulated 60 seconds in embedded L sit.
Talk about dedication - Catherine rented a car and drove 2 1/2 hours from North Dakota to workout at CrossFit Winnipeg.
On Monday, August 3, the gym will be closed except for a team workout at 9AM.
Squat 3×5 (add 5lbs to last workout)
Ring Dip 3×5 (add 5lbs to last workout)
10-9-8-7-6-5-4-3-2-1
Sumo deadlift high pull 115#
Broad jumps
The workout was changed at 6AM this morning… mostly due to weather forecast.
Some T-shirt slogans from the games
Strict Pull Ups 3 x max reps
Front Squats Body Weight, 20 seconds
Rest 40 Seconds
Ring Dips or Pushups, 20 seconds
Rest 40 Seconds
Sprint 100 Yards
Take the rest of the minute for rest.
Be sure to put your guess up for Suzanne’s baby gender and due date!
I'd rather look like a CrossFitter than a supermodel
A1. Strict Chin Ups (palms facing you) 3 x max reps 90s rest
A2. Ring Dip 3×5 (add 5lbs to last workout); 90s rest
Perform 2 Power Clean and Jerks on the minute for 15 minutes.
*Use 90% of 1 RM
*For every rep not completed, perform 5 burpees after the workout.
OR
Do the July Challenge.
Kettlebell Swings Galore
Deadlift 5 RM (add 10 lbs to last workout)
“Elizabeth”
21-15-9
Clean (135#) (aka “squat clean”)
Ring Dips
Biceps to rings
Single leg squat 5×3
10 rounds for time of:
3 Box jump 34″
6 Ring Dips
9 Knees to Elbows
Squat 3×5 (add 5lbs to last workout)
Weighted ring dips 3×5 (add 5lbs to last workout)
100 pullups for time
Blast from the past! This is Coach Turbo at her first CrossFit workout and, yes, she is putting her foot in a pullup band. You aren't born doing 30+ pullups!
Have you done your thruster challenge yet????
21, 15, 9 for time:
Push Press 135 lbs
Ring Dips
Burpee
Calorie Row
CrossFit Winnipeg is CLOSED on Canada Day (July 1). However, we will be hosting a “Team Workout” at 9AM for anyone interested. Team workouts are designed to be fun and challenging. You will be teamed with at least one other individual to go through whatever challenges the coaches think might be fun to watch you do. It’s interesting how having teammates teaches you a thing or two about intensity.
