July 10th: Team Fun
Team WOD: In teams of 2
Run 400m as a team
25 Unbroken Thrusters with (20kg Bar/15kg Bar) (one person goes, while the other rests)
Repeat 5 times. Both people do 5 sets.
Run 400m as a team.
For time.
July 9th: Heat Wave
We are so glad the hot weather is here! That being said we want to make sure you have a great experience during your workouts. Make sure you hydrate throughout the day. And after a workout you will have lost a lot of water due to both the sweating and the heat, so make sure you replenish yourself immediately after the workout. Have a great weekend!
Strength:
Back Squat 3×5
WOD:
50 KB Swings (24kg/16kg)
5 Toe to Bar
40 KB Swings
10 Toe to Bar
30 KB Swings
15 Toe to Bar
20 KB Swings
20 Toe to Bar
10 KB Swings
25 Toe to Bar
For time.
July 8th: Fight Gone Bad
WOD:
“Fight Gone Bad”
Row for calories
Push Press (75lbs/55lbs)
Box Jump
SDHP (75lbs/55lbs)
Wall Ball (20lbs/14lbs)
Rest
3 rounds. Score by adding all reps and calories together.
With a continuous running clock you spend 1minute at each station for a total of 3 rounds.
July 7th: Team WOD
Strength:
Deadlift 3×5
WOD:
In teams of 2
1 person rows 1000m while the other person does AMRAP double unders
Then both people run 800m
When they return from run the other person rows 1000m while the other person does AMRAP double unders
Then both people finish 800m run together.
Score is total time it took team to do WOD and total Double Unders.
Have Fun!
July 6th: Snatch Work
Strength:
Snatch Balance 5×3
Snatch Pulls 4×5
WOD:
10 Hang Power Snatch (135lbs/95lb)
250m Row
AMRAP 15 minutes.
July 5th: Monday O-lifting
Just a reminder that we have Olympic Lifting every Monday evening at 8pm with Head Coach of Semi-Weightlifting Club, Dieter. Whether you have been O-lifting for years or never tried it before, everyone is welcome. CFWS members $15 and Non-Members $25. All proceeds go to Semi Weightlifting Club.
Strength:
Front Squat 5×3
WOD:
Run 800m
50 Ab mat Sit Ups
50 Good Mornings
3 rounds for time.
July 4th: Push Jerk
Technical:
Push Jerk
WOD:
This one was taken from Crossfit.com
5 Push Jerk ( 40lbsDB/30LbDB)
7 Box Jumps
AMRAP 15 Minutes
July 3rd: Saturday
Practice:
Handstand Holds. How long can you hold a handstand for?
WOD:
30 OH Walking Lunges (20lbs/30lbs)
10 Chest to Bar Pull ups
Farmers Walk (start at front door, walk around building to back door) Use same weight as lunges.
5 rounds for time.
July 2nd: Smile
A couple reasons to SMILE. First, we have added 5 new classes starting this Sunday. Second, its Friday and you have the weekend to play. Third, it feels good.
Strength:
Ring Dips AMRAP
3 x
WOD:
21 Sumo Deadlift High Pull (75lbs/55lbs)
6 Knee to Elbow
15 SDHP
9 Knee to Elbow
9 SDHP
12 Knee to Elbow
15 SDHP
9 Knee to Elbow
21 SDHP
6 Knee to Elbow
For time.
July 1st: Happy Canada Day
Happy Canada Day! We will be holding 7am and noon classes today.
WOD:
40 Double Unders
30 Box Jumps
20 Thrusters
5 rounds for time