Angelas Audrey came to visite CFW
A. 3 Rounds at 90%
8 OH Walking Lunges
8 Box Jumps
rest 1 min between rounds
B. 3 Rounds at 90%
8 Power Cleans
8 Shuttle Runs
rest 1 min between rounds
B. 3 Rounds at 90%
8 Thrusters
8 Barbell Hop Burpees
rest 1 min between rounds
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.
Balls
A. Squat; build to a heavy set of 4, then do 5 more sets of 4 at that weight (coach will assign type of squat and adjustments to rep scheme as required)
B. Every Minute on the minute for 10 minutes:
7 pullups
AMRAP Overhead squat in the remaining time
Score is total number of Overhead Squats completed. Please post results to comments.
Wall Ball Shots
6 sets @ 90%:
3 thrusters
6 pullups
9 box step-ups or jumps
12 KB Swings
15 double unders
4 min rest between sets
Beasts:
6 sets @ 90%:
3 thrusters – heavy
6 chest to bar pullups – unbroken
9 box jumps – mid thigh
12 KBS – heavy
15 double unders – unbroken
4 min rest between sets
another great grain relay action shot
CrossFit Winnipeg Athletes
for time;
50 double unders
5 thrusters – 95#/65#
40 double unders
10 thrusters – 95#/65#
30 double unders
15 thrusters – 95#/65#
20 double unders
20 thrusters – 95#/65#
10 double unders
25 thrusters – 95#/65#
Sectionals Athletes
part 1:
Do CFWA Workout of the Day
rest 6 hours
part 2:
for time;
150 KBS – 2pd/1.5pd
Workout of the Day3 sets:
10 thrusters – 120#/80#
Row 2 min @ 90% effort
Rest 2 min
+
3 sets:
10 front squat – 135#/95#
90 sec high knee skipping
rest 2 min
+
21,15,9 rep rounds for time;
Pull Ups
Burpees
Source: OPT
Recommended training day for sectionals athletes; Sat & Sun on as well
Happy Birthday Derek G.!
Ready?
* CrossFit Winnipeg will be closing at 9:00 am on Saturday and Sunday this weekend for the barbell certification.
3 Rounds For Time of:
Row 500m
15 Burpee Box Jumps
15 DB Thrusters 35/20
Food Friday – by Kimberly
Beets with Toasted Walnuts and Feta (from www.cheeseslave.com)
9 little beets (enough to cover the bottom of a 9 x 13 baking dish)
1 cup chopped walnuts, pecans would work too
½ – ¾ cup of feta (I used the kind in a block with no liquid)
Extra virgin olive oil (enough to lightly coat the beets)
Sea salt
Preheat oven to 375
Peel the beets and chop into ½ inch cubes, then toss with oil and sprinkle with sea salt in a baking dish. Cover with aluminum foil and bake until tender (30 – 45 minutes). Remove from oven, stir in chopped walnuts/pecans and top with crumbled feta. Broil just until the feta starts to brown.
This dish tastes delicious enough to be dessert since beets are a high sugar vegetable. I tried the same thing with butternut squash and it worked but it didn’t have the same flavour profile. And if you buy beets with the greens attached you can sauté the greens using the recipes from last week. Any other interesting vegetable dishes out there?
Coach’s Note:
Please keep in mind that cheese, even goat’s feta causes a significant insulin response. It also tends to disrupt the acid-alkaline balance, so if you have any inflammation or auto-immune issues or if you want to lose fat, you’ll want to limit your dairy intake.
Counting or thinking?
For time:
Row 500m
40 Kettlebell Swings, 1.5/1 Pood
30 Pull-ups
20 Thrusters, 95/65 lbs
10 Burpees
Sledge fun
7 rounds for time:
9 DB thrusters – 20% bw ea.
6 Box Jumps – Mid Thigh
3 Tire Flips
Heavy Swings
“Jackie”
For time:
Row 1000m
50 Thrusters (45#)
30 Pull-ups
