Tabata Situps
A. ~10 min skill work for each item:
Rope climbs (practice foot clamp)
KB (turkish get-up & snatch)
Toes to Bar & Pullups (practice kip, chest to bar pullup & L-pullup)
B. 3 Rounds for time:
10 KB Snatch each side
75 Single Skips
50 Double Unders
25 Crossovers
Please post results to comments.
Hollow Rocks
Everything but the kitchen sink (Ren’s B-Day WOD):
6 Rounds for time:
1 Rope Climb
2 Wall Walks or paralette HSPU
3 Heavy Power Snatch
4 High Box Jumps
5 Thrusters at same weight as the snatch
6 Burpees
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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Feel That Stretch
A. 15 minutes rope climbing technique
B. 20 Rounds of 30 sec of work + 30 sec of rest, rotating between the following stations, for max reps:
Rope Climbs 1 ascent = 1 rep
Sandbag Carry 1 mat length = 1 rep
Rowing 1 calorie = 1 rep
“The Pit” aka running in place on the crash mat with sandbag 4 steps = 1 rep
Spiderman Plank = left knee to left elbow + right knee to right elbow = 1 rep
tire step ups
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.
This wasn't even his highest jump
Workout of the Day
Press
3-3-3-3-3
Then, 4 rounds for time:
10 (1 push-up + 2 kick-ups)
1 rope climb
* Halloween “Thriller” social tickets available at the gym for $10 each. Proceeds going to Cancer Care Manitoba. We’re also going to do a Halloween themed WOD for the event, please let us know if you’re interested in participating.
Fun on the rings
Workout of the Day
Find your maximum height for box jumps. Start off with a lower box and work your way up.
Then, 3 rounds for time:
Row 500m or Run 450m
3 Rope Climbs
6 Tire Flips
5 Rounds for time:
1 Rope Climb
5 Handstand Pushups
10 Toes to Bar
15 Burpees
20 Med Ball Cleans
McMillan Run Calculator – enter your Time Trial results from running to see how you can expect to perform on other time trials.
Modified rope climb
A. Snatch Deadlift 105% (of snatch) x 2 x 2
B. Advanced
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents (from seated!)
Time limit per round: 8:00
(i.e. if you exceed 8:00 on a round, finish the round, but don’t start the next one)
Intermediate
Five rounds for time of:
3 – 6 Strict Pull-ups (choose appropriate assistance…. or resistance)
1 Rope climb
60 second tuck sit between boxes (use the clock to keep track of time!)
Novice
Four rounds of:
5 Partner-assisted pullups
1 Modified rope climb
45 second tuck sit between boxes (use the clock to keep track of time!)
Kip
For time:
100 ft walking lunges
50 burpees
25 knees to elbows
5 rope ascent – 15′
50 box jumps – 24″/20″
25 L Pull Ups
50 GHD Sit Ups
The following video is a good shoulder ROM drill I have been using quite a bit lately. If you are seeing someone about a shoulder problem, then check with your practitioner before doing any of these exercises.
On Monday, August 3, the gym will be closed except for a team workout at 9AM.
