WOD 5/1/18
EMOM 7 Minutes 2 Snatch pull 1 Snatch Then….. 3 Rounds 400m Run 20 Toes to Bar 5 Snatch 155/103 Team Training is this Saturday, May 5th 11-2. This will be an optional fundraiser to help Marco get to the Atlantic Regional!
WOD 4/30/18
Front Squat 3×4 3 sec pause on 1st and 3rd reps then… 21-15-9 DB box step overs 20/16 box 50/35 DBs Ring Dips
Endurance WOD 4/29/18
9am- Olympic Lift Class 10am- Endurance 9-11- Open Gym Endurance WOD 1000m Run 25 Box Jumps 24/20 25 Sit Ups 25 Pushups 800m Run 25 Box Jumps 25 Situps 25 Pushups 600m Run 25 Box Jumps 25 Sit Ups 25 Pushup 400m Run 25 Box Jumps 25 Situps 25 Pushups 200m Run
WOD 4/28/18
Bench Press 3-3-3 Then….. 7 Round Bulger 7 Rounds 200m Run 7 C2B Pullups 7 Front Squats 135/93 7 HSPU Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the
WOD 4/27/18
WWPF 0:00 – 12:00 Work Up to a Heavy Snatch 12:00 – 32:00 40 Synchronized Wall Ball Shots, 20/14 40 Deadlifts, 225/153 (mix anyway) 15 Synchronized Burpees over Bar 30 Synchronized Wall Ball Shots 30 Deadlifts, 275/173 15 Synchronized Burpees over bar 20 Synchronized Wall Ball Shots 20 Deadlifts, 315/203 15
WOD 4/26/18
Hang Power Clean 3-3-3 Then: 5 Rounds of: 4 Strict Hand Stand Pushups 8 Dumbell Hang Squat Cleans (50/35) 12 Pullups Post Loads and Times to ZEN and Comments:
WOD 4/25/18
Strict Press: 3RM 2 x M.E DB Burn Out Sets (8-12 Reps) Then… 2 Rounds for Max Reps: 1 Minute Max Double Unders 1 Minute Max OHS, 95/63 1 Min Max Russian Twists, 20/14 1 Min Break 1 Minute Max PVC Lateral Jumps, 20″/16″ 1 Minute Max S2OH, 95/63 1 Minute Max Med
WOD 4/24/18
15 Minutes to a Heavy Clean Then…. In Any Order, 21 minute running clock AMRAP 7 Minutes 200m Run 5 Muscle Ups AMRAP 7 Minutes 250m Row 10 Burpees Over Rower AMRAP 7 Minutes 15 C2B Pullups 5 Cleans 225/143 Don’t forget to sign up for the Super Summer Total! https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904
WOD 4/23/18
Front squat 3×5 with 3 sec pause in reps 1,3,5 THEN: 12 min AMRAP 12 DB Thrusters 50/35 8 Box Jumps 30/24 12 KBS 53/35 8 Ring Dips
WOD 4/22/18
10 am Endurance In any order, complete the following: 1 mile run 1 mile row 50/40 Bike 200 DU 100 Situps 50 Push-ups 50 Pull-ups Partner Friday
WOD 4/21/18
Back Squat: 5-5-5 @ 80% Then… AMRAP 13 Minutes of… 9-7-5 Snatch, 95/63 T2B *3 Rope Climbs after each round of 9-7-5 Crossfitters doing weird Crossfit things together
WOD 4/20/18
WWPF 0:00 – 12:00 Establish 1 RM Jerk 12:00 – 26:00 12 min AMRAP for Distance 500m Row Relay *Partners rest between Sprints 26:00 – 34:00 8 Min Ladder: 1-2-3-4-5-6-…… Max Strict Pull-ups, Synchronized Max Strict HSPU, Partner holds HS $80 tickets (ALL 5 Events) to Win $500 Cash Prize $25