Tuesday, January 31, 2012

8 minute AMRAP of:

8 Push Jerks 155/105#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg

Followed IMMEDIATELY by:
2 minute AMRAP of:

Double-Unders

-Then-

3X15 UB Toes to Bar – rest 60 sec. (work on speed – time each round)

New Yoga Class

Haven't tried yoga at CrossFit Markham? For anyone who has not done it yet, this Wednesday night at 8pm is free!! For all else it is only $10. Oh and this doesnt affect the wednesday 8pm CrossFit Class. The will both be on at the same time! Reserve your spots now by facebook, email or at the gym. SPACE IS LIMITED!!!

So for now on yoga is 2x/week. Wednesday nights at 8:00pm and Saturday mornings at 9:15am.

Monday, January 30, 2012

1-1-1-1-1-1-1
Snatch

-Then-

“Mary”
20 minute AMRAP of:
5 HSPU (Regionals standard)
10 Pistols (5L/5R)
15 Pullups

Saturday, January 28 , 2012

TABATAS
Sledge hammers
Pullups
Kettel bell swings 35/55lbs
Sit ups
Overhead walking lunges 35/45lbs
KB twists

Friday, January 27, 2012

3-3-3-3-3

Sumo Deadlift

-Then-

Birthday WOD!!!! for Michael D'amico

4 Rounds:
18 Double-unders
18 Sumo deadlift High pull 75/55lbs
18 Double unders
18 Box Jumps 24/20"

Cashout Just for Michael 180 Double-unders


We want to be Strong like them but thank God we don't and wont look like them

Thursday, January 26, 2012

Warmup
2 x 10 Reverse Hype
2 x 10 GHD situps

20min AMRAP
15 ft Rope Climb, 1 ascent
10 Hand release pushups
20 Wall ball shots

Wednesday, january 25, 2012

Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 135/95lbs

-Then-

4x6 Weighted Pull-ups

3 sets HSPU as many reps as you can