Friday Bodyweight Workout

Abs!

20 min AMRAP:
25 squats
20 push-ups
15 box jumps (24 inch)
10 burpees
5 pull-ups

Dispatch From Petawawa

Sup hommies, 

I am done my Infantry MOD 6, 

Yes I got Top Candidate. I am the fkn boss. 

 I will be back for next Wed. Wod..

Hope your ready for the hurt! 

(and by hurt I mean good training) 

Weds Short WOD


Mr Joshua
5 rds:
Run 400m
30 situps
15 deadlift (250/175)



Squeeze it out.



Tuesday Couplet

5 Rds:
Burpees 30-24-18-12-6
KB Clean (55/35) 10x / arm

Sprawl!

Weights & Couplet

First up is Bob's Tasty Combo #9:
Snatch deadlift: 3-3-3-3 @ 120% snatch 1RM
FS: 2-2-2-2-2 @ 75% 1RM
 

Emulate this.

Then, AMRAP in 20 mins:
1 Pwr Snatch (135/95)
5 Box Jumps (24 inch)

The Big Dirty

Seriously, this one's called The Big Dirty:

All lifts performed with empty 45/35 bar
Run 400m

40 BS
40 FS
40 OHS
Run 400m
40 Shoulder Press
40 Push Press
40 Push Jerk
Run 400m
40 Hang Power Clean
40 Hang Power Snatch
Run 400m

Weds Lifts

BS: 5-5-2-2-1
OHS: 5-5-2-2-1
Shoulder Press: 3-3-3-3-3
Push Press: 3-3-3-3-3
Jerk: 3-3-3-3-3
Bench Press (if time): 5-5-3-3-2

Hold your breath.

Tues Strength Work

Open strength trg, for 1800.

Monday: Mitch's Road to Hell

'Nuff said.

Friday's Killer Chipper

For time
22x Deadlifts (225#/135#)
50m Farmer's walk 2 x KB (50#/35#)
22x KB thrusters (35#/25#)
50m Farmer's walk
Run 100m
22x Pull-ups
Run 200m
22x Overhead squats (45#)
Run 400m

So boss.

Sat: Skills and the 204 Classic

As always, skills session on Sat. The locker will be open starting at 0900, and probably (knowing how long SealFit takes) until noon-ish. Work on your own stuff, or try a hero WOD.

More importantly, and the reason for this early posting, is that at 0800 on Sat is the CrossFit 204 Classic, which is an invitational-only** CrossFit competition. It is highly recommend to go and watch it; some amazing athletes will be competing. Scroll through and check out their events here. Location of their gym is 483 Berry Street. Caroline will be going to watch around 11-ish, if anyone wants to go with.

**To clarify: To compete is invitational. Any one can go and watch.

Hanging like this is one of the events. This is also the editor of the CrossFit Journal. Seriously.

Weds WOD Night

Two WODs tonight.

She forgot her shoes.

#1: Turkish DLite
6 Rds of:
10 Turkish Get-Up (35)
10 Deadlift (1/2 BW)


#2: 12 min AMRAP of:
7 Front Squat (135)
7 KBS (55)
7 Ring Push-Ups

The Couplet

As always for Tuesday nights, show for 1800.

AMRAP 7 mins
Add 3 reps each successive round: 3x-6x-9x...etc
3x thrusters (100/65)
3 pull-ups

Up.

Monday Lifting

Bob's Tasty Combo #2:
Heavy singles, rest as needed between efforts
Snatch 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Back Squat 1-1-1-1-1

Where's the shrug?

Why is the bar so far from her body?

Yes.

Saturday Skills -- Choose Your Own Adventure

Come for 10. The locker will be open for you to work on whatever you want.

Lack ideas? Try one (or both) of these:

Now that's a  happy snatch.

 1. AMRAP for 10 mins:
7 push press (115/80)
7 push up
7 pull up

2. AMRAP 20 mins:
12 power snatch (75/55)
10 push ups
4 box jumps (20 in)

Josh's Chipper Challenge

I'm out of town for the weekend, so it's Josh's show, starting with a surprise chipper.

Enjoy...

For the boys: I found your new favorite website, CrossFit Babes

For the girls:

Sprint Night & Josh's Couplet

If this seems similar to last week, it is. I've bolded the differences. Also, given how well it went over last week, Josh will finish off the night with a couplet from his imagination.

Warm Up:

6 minute Run      
Dynamic Stretches 

Track Warm Up:

3 X 30m reverse hurdle
3 X 30m karaoke (big knee on cross over)
2 X 20m low side steps (change sides every 5 steps)

Accelerations:
2 x 10 Rollover Start
2 x 10 Walking Start:  Walk, hit mark and accelerate
2 x 10 Dancing Start:  With feet moving in place accelerate without false step
2 x 10 SideStep & Go:  Take two steps sideways then drive off back foot and accelerate the opposite direction

Workout:

Speed (95%):
2 x 4 x 60m (Accel 15m; Maintain 45m)
90 seconds between runs
5 minutes between sets

Then, Josh's fun time!!

If you don't have a gym, make one.

Tuesday Couplet

For time:
10 rounds
1-2-3-4-5-6-7-8-9-10x reps
Deadlift (135#/95#)
Front squat

I think she has a 20-pack.

Holiday Monday WOD & Muscles

First, props to Justyn for doing Friday's chipper despite being on course.

1. Warm-up

2. WOD
5 rounds of:
300m run
40 air squats

Compare to your previous time here.

3. On to muscles:
Bench Press: 3-3-2-2-1
Ring Dips: 5 x 5 nice and low

A small child is hanging out of his butt.

Saturday Skills

10am.

Work on what you need.

Mini-WOD for the non-SEALFitters:

3 Rds:
15 Push Press (65/45)
15 SDHP (75/55)
5 strict pull-ups

For example, I should probably work more on this.

Friday's Long Weekend Chipper

Yes, we are running at normal times all long weekend!

Warm-up starts at 1930!

We'll work in two groups; I'm sure you can figure out which group you belong to.

Is this our new height standard??

Group A: Griffin #1
100 push-ups
40 sit-ups
30 box jumps
20 push-ups
10 L pull-ups
100 KBS (55/35)

Group B: Scaled Griffin
50 push-ups
40 sit-ups
30 box jumps
20 push-ups
50 jumping pull-ups
50 KBS (25)