127 Clyde Avenue
Donovan's Business Park,
benchpress: find your 1RM
3 rounds for time:
21 kettlebell swings (35/53)
Great partner workout and congrats on the sumo deadlift PRs!
We’re closed on Monday for Labour Day, but in keeping with our Labour Day tradition, here's the home workout!
Go for the Leaderboard!
And happy birthday Mark Jones!
squat clean thruster: find your 1RM
100 thrusters (55/75)
Run 200m every time you drop the bar. You can only rest with the bar overhead or in the front rack.
Thanks everyone for you donations for "Stand with Makayla!"
With a partner, on a 30 minute running clock:
Each person establish a 1RM sumo deadlift
10 minute AMRAP:
20 double unders
1000m run and in time remaining, AMRAP wall balls (14/20)
Only one person works at a time and divide all work evenly. Run together.
back squat: find your 5RM
3 rounds of:
20 box jump overs (20/24)
push press: 5-5-5-5-5
1 strict pull-up
2 strict pull-ups
3 strict pull-ups
Continue in this fashion and post total pull-ups completed for score.
snatch: find your 1RM (focus on technique NOT load!)
30 snatches (95/135)
“CrossFit Islander Test”
This workout consists of 5 movements and it’s 2 minutes of work followed by 3 minutes of rest. Post total number of reps/calories for score. The movements must be completed in the order they appear.
BONUS POINTS: 1 point for every 20 seconds in a static hang and 1 point for every 30 seconds in a plank.
power clean: 3-3-3-3-3 (not touch and go; reset quickly at the floor)
Between every set of power cleans, do 5-10 handstand push-ups.
21 GHD sit-ups
21 power cleans (95/135)
42 medicine ball sit-ups (14/20)
15 power cleans (95/135)
84 Russian medicine ball twists (14/20)
9 power cleans (95/135)
push press: 3-3-3-3-3
21 push press
42 medicine ball sit-ups
15 push press
84 Russian medicine ball twists
9 push press
Wow, "Harold" was deceptively tough! Well done folks, that was a lot of fun.
Happy 60th Harold and here's to MANY more!
This lovely movement courtesy of crossfit.com
max reps hanging hip touches
front squat: find your 3RM
5 rounds for time:
20 front squats (65/95)
I finally hit my goal of 300 unbroken double unders by getting 302 this morning!
The secret to great double unders is LOTS of practice! You also need to set attainable goals for yourself so that you can experience success at a steady rate.
Make double under practice a part of your daily routine!
Harold’s birthday is on Sunday, August 24th and the Partner WOD on Saturday will be in his honor! I remember the first day Harold came to CFI and I remember him telling me later that he almost drove away. Well I’m glad you came in Harold and it’s inspiring to see the progress you’ve made since joining our community. Thanks for showing all of us time and time again that age is only a number!
Come on in and celebrate Harold’s 60th this weekend by doing his WOD! Just like Harold, it’s a tough one!
You're going to have to come in to see it!
And then do it!
Bring Sally Up plank challenge
back squats: 10x3 @ 85%
5 minute AMRAP:
1 deadlift (105/155)
1 bar-facing burpee
2 deadlifts (105/155)
2 bar-facing burpees
Continue to the round of 3-3, 4-4, 5-5, etc.
Find your best set of max unbroken double unders (go for the Leaderboard!)
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