Erika - walking lunges

A. Push Press; build to a heavy set of 3 then drop the weight to 85 % of that and do 5 more sets of 3 at that weight focusing on technique and speed.
B. 15 min amrap:
8 DB Walking Lunges
8 DB Hang Power cleans
8 DB Push Press
Row 300M/250M

Notes:
A. Today’s focus is perfect technique and speed.  Rest as needed, approx 2 minutes between sets.
B. Choose 1 set of dumbbells for entire workout and aim to not to set them down during the dumbbell complex part of the wod.  Ladies row 250M, guys row 300M.

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Phil - overhead squat

A. 10 minutes at 60%
Row 300M
10 pushups
1 lap crab walk
B. 8 minutes at 70%:
30 Double Unders
10 Ring Rows
1 lap Bear crawl
C. 6 minutes at 80% effort:
Row 300M
10 Situps
10 Air Squats

Notes:
Competitors should rest or if feeling good, come in and work at the recommended % of effort.
Rest/walk/mobility work 5 minutes between each part.
Set up cones at 15M = 1 lap
% refer to perceived effort for the duration of the set.
Part A: Prioritize proper range of motion and midline stability over volume for pushups.  Scale reps if needed. Aim for high hips on crab walk.
Part B: Scale reps if needed for double unders, or sub 3x singles.  Ring rows for everyone on this part.  Aim to be as horizontal as possible, use box for feet if advanced.
Part C: Abmat and anchors optional on situps.  Perfect squats please.

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Gabrielle, Angelas little girl perfect ring grip!

A. 10 min rowing technique
B. Row 2K for time
C. 3 Sets:
Hip Extension @ 2113; 10-12 reps
Plank Push Up @ 2323; 10-12 reps
Add weight to hip extensions if needed.

Please post results to comments.

Please post results to comments.

Intro Class 6PM
30-20-10 Reps for time:
DB Press/Push-Press
Air Squats/Goblet Squats
Sit-Ups

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Doing the Side Plank

A. 5 rounds of 90 seconds at each station for max reps, rest 30 seconds between exercises:
Ball Slams
Burpees
Row @ at an easy pace

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We’ve been getting some questions on the timeline for finishing the new gym.  So here’s an update.  The rough part about moving and renovating is that things have to happen in a certain order.  In other words, there is no use painting until the fixtures and carpentry are done, and there is no use bolting down the pullup bars until the new floors are in.  It’s frustrating to be in waiting mode, but we hope that things will pick up this week.  Our flooring was expected to arrive over a week ago but the updated ETA is end of this week.  Some of the new equipment should arrive this week and rest before Christmas.  The pullup bars are also expected to be up this week.  Once the flooring is in and the electical is moved, we will be able to paint the some of the walls in the main gym and put up the whiteboards.  We’ve also started renos in the back of the gym for our specialty training room and kids classes.  We are waiting on city permits for the new showers but once that comes in, it will be less than a week’s worth of work, so we are excited about that! Things are looking up, and we’re grateful for your patience and understanding.

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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

RC post wod

CrossFit Winnipeg Athletes

part 1:
As many rounds in 7 minutes;
5 unbroken CTB chin ups
10 unbroken SDLHP – 95#/65#

rest 10 minutes

part 2:
Row 500m

Sectionals Athletes

part 1:
CFWA part 1

rest 60 minutes

part 2:
Row 1K

Are you coachable? asks Coach Rut