A)15 min build to a heavy 3 – 5 Back Squat B) 10 min AMRAP 5 Back Squat Farmers Walk 2 KB’s @ 2 pood/ 1.5 pood or if you didn’t do the Open Wod on Saturday Open WOD 14.5For time: 21-18-15-12-9-6-3: Thrusters, 95/65 Bar Facing Burpees
Archive for March, 2014
Open WOD 14.5 For time: 21-18-15-12-9-6-3: Thrusters, 95/65 Bar Facing Burpees or if you plan on doing the Open Wod on Monday A)15 min build to a heavy 3 – 5 Back Squat B) 10 min AMRAP 5 Back Squat Farmers Walk 2 KB’s @ 2 pood/ 1.5 pood *If you can, Sat is the […]
A)10 min Strict pull-ups by 5’s / pull-up work B)4 rounds for time: Sandbag sprint 20 KB swings 1.5/1pood 500 m row C) Mobilize for the last open Wod *The GTA CrossFit League has chosen CrossFit Streets to host “SUMMER BASH” on Saturday, June 14th. If you are interested in participating (teams of 3) go […]
A) 30 HSPU or 10 – 15 min of handstand work B)15 min AMRAP 5 Deadlift @275/185 10 Push ups On the 0,3,6,9,12 min mark hit 30 DU’s
A)For time: 50 Back squats @95/65 30 GHD situps 50 Front Squats @95/65 30 T2B 50 Back Squat @95/65 B) Spend 20 min Mobilizing *Reminder tomorrow night at 8pm we are having a goal setting seminar, all are welcome. Bring some paper and a pen. (snacks are aloud as long as you bring me some […]
A)10 Min Build to a heavy 5 Push or Split Jerk B)20 Min EMOM Odd 5 Push Jerks Even 10 – 20 Cal Row *Reminder Every Sat stating on April 5th we will be having a $10 drop skill/lift session. We will let you know in advance what we will be working on.
A)20 min Squat Snatch by 3’s (not touch and go) reset each lift B)4 rounds for time: 5 Squat Snatch@135/95 10 Burpees 15 Pull-ups *Reminder first Sat of every Month is Family Day Wod at 11am. So bring your Kids 5 and up on April 5th for a family friendly Wod.
Open Wod 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb./14lb. to 10-foot target 30 cleans, 135 lb./95lb. 20 muscle-ups *Any one else glad the open is almost done? One question, have you been keeping track of your scores? Every year so […]
A) Turkish Get-ups B)Kristina 10 min AMRAP 30 Lunges 15 Push ups 15 Box Jumps 24/20 C) Work on a weakness for the open Wod. *Happy Birthday to our friend and Yoga instructor Kristina. Enjoy your B-day Wod.
A) 15 min Snatch Balance work by 3’s B) 12 min AMRAP Partner 1 Does Max Wall Ball’s @ 20/14 Partner 2 Does Double KB Front Carry @ 1.5/ 1pood 20 Meters *Heads up for this Saturday, Dan, Lisa and I will be away. We have an opportunity to train and learn from a great […]