30 Clean and Jerks at Body Weight. Scale as needed.
Clint's getting married today! Congratulations Clint from everyone at CrossFit Mississauga.
15 overhead squats at 95/65
400 meter run
5 rounds for time
DAN!!!! We miss you. come back to us!
SDHP @ 135/95Push Jerk @ 135/95Box Jumps @ 24"/20"
Post time to comments.
10 Sets of 5 Back Squats.
50 Pull Ups
50 Push Ups
40 Pull Ups
40 Push Ups
30 Pull Ups
30 Push Ups
20 Pull Ups
20 Push Ups
10 Pull Ups
10 Push Ups
Deads @ 225/135
Handstand Push Ups
100 Front Squats @ 135/95 for time BUT...
Every time you rack or dump the weight you must do 10 Burpees. Your score is your time and burpee count.
25 Deads @ 135/95
25 Thrusters @ 95/65
4 rounds for time
"10 Cleans in 1 minute"
Your goal is to do 10 cleans in 1 minute or less at the heaviest weight
possible. You should do a minimum of 5 sets, adding weight every set. Rest as needed between sets. Your score is
your highest weight successful.
Check your score from August 11th to compare.
Check out this site
I've trained with some of the biggest, strongest, meanest, roughest SOB's out there but this 128 pound blond haired chick takes the title. Keep going Gordana!
5 Rounds of max pull ups immediately followed by max push ups. 3 min. rest between rounds.
Deadlifts @ 225Thrusters @ 95
Go for a new PR on any 2 lifts that you'd like. Post lift and max weight.
"Thruster/Pull Up Progression"
Do 1 Thruster @ 75/55 the first minute, 2 Pull Ups the second minute, 3 Thrusters the third minute, 4 Pull Ups the fourth minute, and so on until you are unable to complete a minute.
21 kettlebell swings at 1.5/1 pood
3 rounds for time
Might be our last chance to do a running workout this year.
Big thanks to Ajamu for the kettle bell seminar. Everyone had fun!
21-15-9 of:Full Clean and Jerk @ 95/65Burpee Pullups
5 Reps of the Bear Complex @ 95/65
25 Push Ups
5 Rounds for time.
The bear complex must be completed without dropping the weight for the entire 5 reps, just like the regular bear complex.
Congratulations Chris on joining the 500 pound club. Look out Julio!
100 air squats
50 push-jerk @ 95/65
Tyler's playing at the Harp tonight at 9pm. Come out and see him if you get the chance
Clean and Jerk
Body Weight Deadlifts
8 sumo deadlift high pulls @95/65
max rounds in 20 minutes
Nice work you two!
"Choose your pain"
400m run OR 500m row OR 50 double unders25 thrusters @ 65/455 rounds
Post your choice and time to comments.
Heavy day for time
100 reps of:
squats @ 225/135
deads @ 285/155
cleans @ 135/95
Scale up or down as needed
Post exercise, loads and times
Great Birthday Fran Tommy! You smoked it! And Heather, your time and technique were amazing. We're glad you joined Tommy on the Fran.
50 Reps of the following:
1 Hang Power Snatch
2 Overhead Squats
Both @ 95/65
Thrusters @ 95/65
Back squat 1-1-1-1-1-1-1
Post max loads
Max Power Clean and Jerks @135/95 in 10mins
Post total reps to comments.
How to Start
Why Police & Emergency Services should CrossFit
How Fit are You
DATE: Thursday July 25, 2013, 8PM-10PM Competition, 730PM Registration
COST: $55 Early Bird Registration for 2 Person Team Event ($65 Regular
Price) Early Bird pricing until Thursday July 18
TEAMS: 2 Person Teams (any Gender mix)
WODs: There will be 3 WODs
DIVISIONS: Scaled and Elite Divisions (more info on Divisions see
LOCATION: CF Bolton
DATE: Tuesday November 26, 2013, 8PM-10PM Competition, 730PM Registration
COST: $55 Early Bird Registration for 2 Person Team Event
($65 Regular Price) Early Bird pricing until Tuesday November 19
LOCATION: CF Mississauga