REST
Friday March 30, 2012
WOD
A. Back Squat 10's
B. 15 Min AMRAP
12 Box Jumps
9 KBS 2/1.5
6 T2B
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Thursday March 29, 2012
 |
| Apparently we have been doing OHSs all wrong... |
WOD
A. Floor Press
B. 5 Min AMRAP
5 Pull-Ups
10 Wall-Ball
- 1 Min Rest -
5 Min AMRAP
10 Squats
20 DUs
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40 Lessons for Finding Strength in Hard Times
Wednesday March 28, 2012
Don't forget about the paleo pot luck this Saturday at the gym, starts at 6:30. Click HERE for more details.
WODA. Clean
B. For Time:
10-9-8-7-6-5-4-3-2-1
Front Squat 75/55
10 Push-Ups between each set
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Kirk’s secret life
Tuesday March 27, 2012
WOD
A. Gymnastics
B. 3 Rounds for Quality Reps:
90s Rope Climb/Ring Rows
90s Row
90s Rings Dips/Ring Push-Ups
90s GHD Sit-Ups/V-Ups
90s Rest
Learning How to Fail
90s Rope Climb/Ring Rows
90s Row
90s Rings Dips/Ring Push-Ups
90s GHD Sit-Ups/V-Ups
90s Rest
Monday March 26, 2012
Saturday March 24, 2012
WOD
Coaches Choice
11:30 - Opens WOD 12.5
AMRAP in 7 minutes of the following rep scheme:
3 Thrusters 45/30kgs
3 Chest to bar Pull-ups
3 Thrusters 45/30kgs
3 Chest to bar Pull-ups
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters
9 Chest to bar Pull-ups
9 Thrusters
9 Chest to bar Pull-ups
12 Thrusters
12 Chest to bar Pull-ups
15 Thrusters
15 Chest to bar Pull-ups
18 Thrusters
18 Chest to bar Pull-ups
21 Thrusters
21 Chest to bar Pull-ups...
15 Thrusters
15 Chest to bar Pull-ups
18 Thrusters
18 Chest to bar Pull-ups
21 Thrusters
21 Chest to bar Pull-ups...
If you complete 24, go on to 27, etc.
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Competition is killing CrossFit
Friday March 23, 2012
A. Push Press/Jerk
B. For Time:
25 Box Jumps
10 Rounds:
10 KBS
10 Push-Ups
25 Box Jumps
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25 Box Jumps
10 Rounds:
10 KBS
10 Push-Ups
25 Box Jumps
Post time to comments
Please bring cash or cheque for the Skins event tomorrow as we will be placing a bulk/group order.
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