July 31, 2015

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

July 30, 2015

A. Push press 5 x 5

B. Tabata 8x 20/10
1.) Deadlift @ BW
2.) Toes to bar
3.) Hollow rock
2min rest between tabatas

July 29, 2015

A. Snatch – On a minute, each minute for 12 minutes perform 2 squat snatches

B. Back Squat @ 60% 1RM
1 rep every 30s for 15mins

July 28, 2015

A. Practice freestanding handstand or handstand walking

B. For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 24/16kg
60 Ab-mat Sit-ups
70 Push-up

July 27, 2015

A. Zercher squat – 3 sets of 5

B. Seven rounds for time of:
3 Front squat 185/135
7 L-pull-ups

July 24, 2015

“Filthy Fifty”

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 16/12kg

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 20/15kg barbell

50 Good mornings, 20/15kg barbell

50 Wall ball shots, 9/6kg ball

50 Burpees

50 Double unders

July 23, 2015

Split Jerk, 5 sets of 3

For time

200 Double unders

Every time you stop, you must do 5 burpees

July 22, 2015

As many rounds as possible in 20 minutes of:

5 push press 135/95

10 Bent-over row 135/95

15 KB swings 32/24kg

July 21, 2015

Power clean 3 sets 5

3 rounds for max repetitions on each movement, no rest between movements, between each round, run 200m

Pull ups

Push ups

Hollow rocks

July 20, 2015

Work up to 1RM TGU (ideally with barbell) in 15mins

20min AMRAP

15 Box Jumps

15 Thrusters 45/35

15 Burpees

15 Sit-ups

July 17, 2015

 Front and back lever practice

For time:

100 push ups,

every time you stop, you must run 400m

July 16, 2015

Front squat, 5 sets of 5

Back squat, 3 sets of 3

Tabata Goblet Squat (they cannot put KB down during rest period, must stay in contact with chest

Tabata T2B (must hang from pull-up bar during rest period)

July 15, 2015

Kipping practice

21 – 15 – 9

Deadlift 225/155

Ring dips

July 14, 2015

Handstand Practice - 30sec Wall-walk hold, Handstand Hold or freestanding Handstand Hold every minute for 6 minutes

7 Rounds for time

10 Knees to elbows

10 Pull ups

10 Lunges (holding one 24/16kg KB in front)

July 13, 2015

Work up to 1RM OHS in 20mins

Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold

30 second Squat hold

30 second L-sit hold

30 second Chin over bar hold

July 10, 2015

“Nasty Girls”

3 rounds for time of;

50 Squats

7 Muscle Ups

10 Hang Power Cleans, 60kg / 40kg

July 9, 2015

 Muscle up practice for 15 minutes

Rowing team relays, split people into even teams.

Max metres in 20mins, switch every 250m.

July 8, 2015

Rope-climbing practice

6 Rounds for time:

5 Handstand push ups

10 Box jumps 24/18″

15 Burpees

1 legless ropeclimb

July 7, 2015

Box squat: 5 sets of 3 reps

Three rounds for time:

30 Kettlebell swings, 24kg/16kg

25 Wall ball shots, 20/14

20 Strict Pull ups

July 6, 2015

For time:

1min step-ups

20 push press 95/65

1min Box Jumps

20 hang power snatch 95/65

1min burpees

20 KB swings 32/24kg

1min burpee-pull-ups

20 Squat clean 95/65

July 3, 2015

“Lumberjack 20″

20 Deadlifts (275/185)

Run 400m

20 Kettle Bell swings (32/24kg)

Run 400m

20 Overhead Squats (115/75)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24″/20")

Run 400m

20 Double Kettle Bell Squat Cleans (16/12kg each)

Run 400m

Lumberjack 20 Story

July 2, 2015

Handstand Practice - 30sec Wall-walk hold, Handstand Hold or freestanding Handstand Hold every minute for 6 minutes

50-40-30-20-10

Double unders

In between sets of double unders perform 5 heavy TGU's per side

Canada Day!

CrossFit Baseball

First Base: 10 Squats

Second Base: 10 Push-ups

Third Base: 10 Sit-ups

Home Base: 10 Burpees