Health:
A. Take 3 to 5 sets to build to a single, heavy set of 2
reps in the Front Squat & Pullup, alternating between the 2
movements.
B. Back Squat; 2 sets of 8-10 reps 2 min rest between sets
C. Reverse Tabata Pullups/Ring rows for total reps

Performance:
Same as Fitness.

Options for Open Gym this weekend:
- make up a wod you missed this week
- work on skill of the week, wall walks with handstand hold or freestanding handstand
- work on your Performance Benchmarks
- do one of these recent dot.com wods:
Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans
20 Pull-ups
10 Handstand push-ups
OR
Overhead Squat 1-1-1-1-1-1-1 reps
OR
“Brian”
Three rounds for time of:
15 foot Rope climb, 5 ascents
Back squat, 25 reps

Please post results to comments.

B. With a partner complete 3 Rounds of the following:
1 length of the gym partner carry (piggyback or fireman)
5 Partner tire flips
1 length of gym partner carry (switch partners for the return trip)
1 length of the gym partner wheelbarrow
5 Partner tire flips
1 length of gym partner wheelbarrow (switch partners for the return trip)

Health:
A. 15 min at a steady non maximal pace, focusing on skill work/quality of movement:
1 hand over hand length of pullup bar
1 Wall Walk with Handstand Hold
1 gym length “firecracker”
B. Do 1-2 rounds with a partner and take 30-60sec rest between each exercise. If working alone, do Farmer carry instead of partner carry, and waiter’s walk instead of wheelbarrow.

Performance:
Rest or go to Mobility Class

Health:
3-4 Sets:
Push Press; 2-3 reps @11X1
Rest 90 sec
Russian KB Swing Heavy; 8-10 reps
Rest 90 sec
B. 3 sets:
3 Power Clean
Rest 1 min
8-10 Ring Pushups
Rest 1 min

Performance:
A. 4 sets of:
Push Press; 2-3 reps @ 11X1
KB Snatch; 6-8 reps per arm
Rest 3 min
B. 5 Rounds, every 3 minutes on a running clock:
3 Hang Power clean
AMRAP Ring Rips
Rest the remainder of the 3 min interval.

Please post weights and reps to comments.

10 situps
10 box Jumps (24/20)

Health:
3 sets for quality:
KB Russian Sit-Up; 8 reps per side
KB Windmill x 8 reps per side
B. 5 Rounds:
5 Pullups
5 burpees
5 thrusters

5 situps
5 box jumps
Ret 90 sec between rounds

Performance:
A. 3 sets for quality:
KB Russian Get-Up Situp x 8 reps per side
KB Windmill x 8 reps per side
B. “Raymond”
5 Rounds for time:
10 pullups CTB
10 burpees
10 Thrusters (115/85)

10 Situps
10 box Jumps (30/24)

The Raymond workout is a tribute to Raymond Taavel, who was killed on April 17th, 2012 in Halifax, NS.  Crossfit Toronto and numerous other locations will be running it all day on May 17th (we are 1 day early) the one month anniversary of Raymond’s passing, and the International Day Against Homophobia and Transphobia. 5 functional movements: honouring his determination, tenacity, patience, compassion and heart.

Please post KB weights and Raymond time to comments.

Health:
A. Front Squat; 5 sets of 3
B. 3 Rounds not for time:
10 K2E or hanging leg raises
10 Air Squats
10 Hip Extensions
10 Walking Lunges
5 Burpees OR 10 Double Unders

Performance:
Same as Fitness.

Please post weights and times to comments.

Health:
A. 5 sets:
Deadlift; 3-4 reps @21X1; rest 1 min
Braced Single Arm DB press; 6-8 reps per arm; rest 1 min
B. 3-4 sets:
5-6 Paralette Shoot Throughs or T-Pushups
Walk/Run out to Bridge & Back or Airdyne 1 min
Rest 2 min

Performance:
Rest or go to Mobility Class.

Don’t forget the nutrition seminar at 7PM tonight. It’s free and you can bring friends and family.

Coach will recommend specific skill work and version of snatch for you to work on.

Please post results to comments.

Health:
A. Close Grip Bench Press, build to a heavy set of 4, then take of 10lbs and do 2 more sets AMRAP-2
B. 3 rounds, not for time:
10 Heavy DB Push Press
rest 1 min
10 GHD Hip Extensions
rest 1 min

Performance:
Same as fitness.

Please post results to comments.

WOD 1 – Don’t Tread On Me

5 Minute Time Cap:

Burpee Broad Jump length of gym

Then, AMRAP Team Tire Flips

After each tire flip all 4 members of the team must jump/step up/roll into the middle of the tire and then jump/step up/ roll out of the tire before proceeding to flip again.

WOD 2 – Girls’ Night Out

This event has 3 parts, for time, inspired by 4 Benchmark Girls wods (Grace, Karen, Helen, Annie).  The teams must complete each Girl before moving to the next Girl as a group.

Part 1: Grace
The event starts with 3 bars for each team:  35/65/95 and each team must complete 30 reps at each weight of ground to overhead anyhow, with 1 person working at a time, in any order.  Female only teams have the option of using the 65lbs bar instead of 95lbs.

Part 2: Karen
Then the team moves to the wall ball area for 150 Wall Ball Shots for time with 1 person working at a time.

Part 3: Helen & Annie
Then team moves to the pullup station.  As a team complete the following with only one person working at a time.
100 Pullups
200 KB Swings @35lbs
300 Situps
400 Double Unders

Scaling & Modification Options will be discussed at the event.

Click HERE for the tentative Heat Schedule for Saturday’s CrossFit For Choices Event.  We have a few teams who haven’t gotten back to us so we’ve scheduled them just in case.