Scott & Robin represent at the Great Grain Relay

CrossFit Winnipeg Athletes

Clean and Jerk – 5RM
(no more than 3 sec reset on ground b/t reps)

Sectionals Athletes

part 1:
Do CFWA Workout of the Day

rest 3 hours

part 2:
Row 2K
30 SDLHP – 115#/80#
Row 1K
20 SDLHP – 115#/80#
Row 500 m
10 SDLHP – 115#/80#

SDLHP – bar MUST reach chin height WITHOUT dipping chin downwards.

Double day tomorrow.

Steve & RC at the Great Grain Relay: nice hand-off

Workout of the Day

Row 2K
30 SDLHP – 115#/80#
Row 1K
20 SDLHP – 115#/80#
Row 500 m
10 SDLHP – 115#/80#

SDLHP – bar MUST reach chin height WITHOUT dipping chin downwards

Sectionals Athletes: Double days on Tuesday & Wednesday. 3 hour rest b/t WODs on Tuesday. 6 hours on Wednesday. Hold to rest periods as close as possible.

Now who says we don't do abs?

B1. GHD Raises @ 2010; 15 x 5; rest 90 sec
B2. Toes to Bar @ 1010; 15 x 5; rest 90 sec

C. AMRAP Double Unders in 8 min

Source: OPT

Rest day tomorrow for sectionals athletes

Intense

as many rounds/reps in 20 minutes:
Row 300 m
AMRAP HSPU
AMRAP Ring Dips
AMRAP Push Ups

Sectionals Athletes

part 1:
CFWA workout of the day

rest 6+ hours

part 2:
for time:
30 box jumps – 20″”
10 chin ups
30 box jumps – 20″”
20 chin ups
30 box jumps – 20″”
30 chin ups

Coach Charles Poliquin and Coach Turbo

Workout of the Day
CrossFit Winnipeg Athletes

A1. 3-3-2-2-1-1 Front Squat @ 30X0; rest 2 minutes
A2. 3-3-2-2-1-1 Single Arm DB/KB Press @ 30X0; rest 2 minutes
B. 2 hands overhead GHD Sit Ups – amrap in 30 sec/ 30 sec rest x 8

* Note, we have a new dumbbell which can be loaded with plates if weight > 75# is required…

Sectionals Athletes

A1. Front Squat @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
A2. Seated Military Press @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
B. 2 hands overhead GHD Sit Ups – amrap in 30 sec/ 30 sec rest x 8
start with arms extended for A2, lower to clavicles, bench @ 80 deg

Double tomorrow for sectionals athletes… You will need to coordinate with a coach OR find a chin-up bar and a 20″” box for workout 2. Workouts are 6 hours apart.

Happy Birthday Coach Steve (aka Explicit)!!

Gymnastics rings are soooo fun

After working on technique, begin workout….

Clean & Jerk Every Minute on the Minute
60% for minutes 1-5
65% for minutes 6-10
70% for minutes 11-15

then, 73%x1, 76%x1, 79%x1, 82%x1… rest 2-3 minutes between each of these last 4 reps

Rest 3 minutes, then do:

3 rounds of 1 minute on, 1 minute off
Hollow Rock
L-Sit on Parallettes or box

Source: Anaerobic Endurance

Today is a rest day for Sectionals Athletes. Next 3 days on. Double on Saturday.

Motha in action

rest 10 min

AMRAP Double Unders – 3 attempts, rest as needed b/t attempts

Rest day tomorrow for sectionals athletes

Team 1

Team 2

Sectional Athletes Part 2:

rest EXACTLY 60 min

for time;
Row 350 m
25 burpees
Row 350 m

Congratulations to the Crossfit Winnipeg Great Grain Relay Teams. Way to represent!

21, 15, 9 reps AQAP, but not for time of:
Bent Over Rows
Strict Chin Ups

Weight: Use 75% of your 1RM bench press plus 20/10#

Rest day for sectionals athletes, plan for a 2-3 hour session tomorrow

Derek`s 107kg Clean and Jerk

Derek`s 81kg Snatch