June 20th: Sunday
Strength:
Push Press 6×3
WOD:
Row 250
Max Pullups
Max Abmat Situps
AMRAP 20 minutes
Count all your reps for the pullups and situps for your total score
June 19th: Sock Wars
Well it seems we have started a sock war. Since our last post mentioning why high socks help keep the war wounds down when lifting heavy weights off the ground, everyone has been going crazy! We think Maya started it with her socks that came up to the top of her legs! LOL! She really showed everyone up:) Have a great weekend everybody!!
WOD:
In teams of 2, one person works at a time
Farmers Walk around the Alley Loop (55lbs/35lbs)
Row 2000m
Run 1 mile
75 Wall Balls
50 Double Unders
For time.
June 18th: Handstands
FINALLY the GROUSE GRIND is OPEN. We will be having our Grouse Grind Social Event Sunday, July 25th. For more details click here.
Technical
Double Unders and Handstands
WOD:
3 HSPU
10 Box Jumps
20 Double Unders
AMRAP 20 minutes
June 17th: Run
Strength:
Back Squat 3×5
WOD:
Run 1 mile
Rest 4 min
Run 800m
Rest 2 minutes
Run 400m
Write down how long each run takes.
June 16th: O-lifting Work
Technical:
Snatch Drops 5×3 (use 50-60% 1rep max Snatch)
Snatch Balance 4 ×3 (use 60-70% 1 rep max Snatch)
Partner WOD:
10 Hang Squat Snatch (95lbs/65lbs)
5 rounds for time
Each person does 5 rounds. 1 person works at a time.
June 15th: Deadlift
Strength:
Deadlift 7×3
WOD:
10 DB Thrusters (35lbs/25lbs)
10 Knee to Elbow
AMRAP 12 minutes
June 14th: Olympic Lifting With Dieter at CFWS
Dieter is back! Starting next Monday evenings at 8pm Dieter will be coaching anyone who wants to learn more about the Olympic Lifts. For those of you who don’t know Dieter, he is the Head Coach for the Semi Weightlifting Club. He has coached many athletes to success at the National and World level and has been coaching for over 25 years. CFWS athletes will be asked to donate a minimum of $15 and non-members will be asked to donate a minimum of $25 each time they come train. All donations will go to the Semi-Weightlfting Club so the kids can go and compete. Please email us for more information.
WOD:
5 pull ups
10 push ups
15 air squats
15 rounds for time.
June 13th: Front Squat
Strength:
Front Squat 6×3
WOD:
Row 250m
25 Kb Swings (24kg/16kg)
AMRAP 15 minutes
then…
Knee to Elbow
12-12-12 each set unbroken
June 12th: Bring Your Friend and Open House Event
These guys are awesome! We didn’t get the whole group out for the picture, but these guys have been training together for a couple of months now. They all work together at Ubisoft and spend there lunchtimes burning off some energy at CFWS. It has been amazing to see how far they have come in their fitness. Some of their changes have been Pierre’s strength, which has increased in leaps and bounds, JF got his muscle ups, and Sandra, who was afraid to do HSPU, is now up and doing them on her own! Great job to everybody!
If you have some co-workers, friends, or family who want to come try Crossfit out then please invite them to either of the following 2 events on Sunday June 27th. 11:30am will be holding a group “Bring Your Friend Workout” for Free. Following the workout we will be having an OPEN HOUSE. This is open to the public and starts at 1pm. We will be having a draw for a 1 month unlimited membership at CFWS and other door prizes. Check out more information here.
WOD:
10 Ring Dips (15 jumping ring dips if don’t have full ring dips)
15 Burpees
20 Jump Lunges (total)
25 Double Unders
7 rounds for time
Rest 1 minute between sets.
June 11th: Enjoy Your Weekend
WOD:
10 OH Squat (95lbs/65lbs)
7 Chest to Bar Pull ups
10 Rounds for time