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

Five rounds for total reps of:

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

On the minute:

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.

Intense

Complete as many rounds as possible in 20 minutes of:

115-pound hang power clean, 15 reps
12 Ring dips
21 Sit-ups

That hurt

Squat 3×5
Weighted Ring Dip 3×5

Add 5# to last workout

Then, as many rounds as possible in 15 minutes of:

Sprint 150 meters
Max Rep Pull Ups (without coming off the bar)

Post total pull ups and rounds completed.

Head through the hole

Weighted Ring Dips 3 x 5

Then, for time:

30 Squats Body Weight
Sprint 200 meters
30 Burpees

Don’t forget to check out the new warm-up on the board.  We’ll be doing this warm-up for the next couple of weeks.  Please ask the coach to explain if you need any clarifications.