127 Clyde Avenue
Donovan's Business Park,
Always great to see enthusiasm for snatches! Practice, practice, practice!
Great job folks!
1 mile run
200 double unders
Nice work on the squats! That 7-rounder was tough. Couplets that have a barbell component and a gymnastics component are always challenging. Great job on the dips, I hope you aren't too sore tomorrow!
snatch: find your 1RM
7 minute AMRAP:
3 snatches (75/115)
6 snatches (75/115)
9 snatches (75/115)
Continue to the round of 12-12, 15-15, etc.
Nice job on the Partner WOD! Barbell gymnastics!
So proud of this athlete’s progress! Stephanie comes in every day and hits the WOD hard, no excuses. She was a true beginner when she started CrossFit and now does most workouts prescribed. She can bang out pull-ups like nobody’s business and she’s mean with a barbell.
Looking incredible is simply a by-product of her dedication and discipline. There are no secrets. Stephanie eats clean, works her tail off and pays attention to her form and the results speak for themselves. Keep it up Steph, you’re amazing!
This workout is courtesy of CrossFit.com.
back squat: 3-3-3-3-3
7 rounds for time:
10 sumo deadlift high pulls (65/95)
10 ring dips
Fabulous work gang, crushed it!
Here’s a Throwback Partner WOD from October 4, 2014.
The only difference is the loads are a bit HEAVIER than last time!
100 deadlifts (105/155)
100 hang power cleans (95/135)
100 back squats (75/115)
100 shoulder-to-overhead (65/95)
Only one person works at a time and divide all work evenly.
Tag your partner between every transition.
RESULTS (with LIGHTER loads!)
Not so many around for 14.5 today, what gives? Haha! Great work folks!
hang power clean & push jerk: find your max
21 hang power clean & jerks (75/115)
15 hang power clean & jerks (75/115)
9 hang power clean & jerks (75/115)
Nice job on a very special Hero WOD today. And hats off to Heather and Howard for almost hitting 10 rounds!
thruster: find your 1RM
This heart accelerator was the final workout of the 2014 Open which went down on March 31, 2014.
See if you can better your time!
OPEN WORKOUT 14.5
21-18-15-12-9-6-3 reps of:
SKIP AHEAD TO 25:15 TO SEE THIS ONE GO DOWN!
Nice job on the unbroken toes-to-bar this month! Being able to hang on for bigger unbroken sets is going to serve you well going forward!
OCTOBER CHALLENGE – max reps unbroken walking lunges with two kettlebells (35/53) in the front rack
To continue along the theme of unbroken challenges, October’s Challenge is a tough one! We will be doing max reps unbroken walking lunges with two kettlebells (35/53) in the front rack. A lot of people struggle with lunges, so now is your chance to improve on this tough movement. Lunges are hard at bodyweight, so scale this one accordingly! As long as both kettlebells remain in the front rack position, you can keep lunging.
Big squats today, great work and congrats on the PRs! Nice job on that 5-rounder as well!
26 minute AMRAP:
15 kettlebell swings (35/53)
20 box jumps (20/24)
Canadian 1st Class Constable Jennifer Kovach, of Guelph, Ontario Canada, died March 14, 2013 when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many more friends and family.
Wonderful job today folks!
It's supposed to be a lovely day tomorrow, so if you don't feel like squatting, give the BOOTCAMP workout a go!
1RM overhead squat + 1RM front squat + 1RM back squat
5 rounds for time:
40 second plank
40 second static hang
Great crowd around this weekend! That was a tough Partner Deck of Cards, 4 brutal movements, great job!
A few of the WODs this week will be Throwback workouts, so if you're on the results board, try and beat your old load or score!
This one is from March 31, 2014.
floor press: find your 3RM
10 minute AMRAP:
5 deadlifts (155/225)
10 hand-release push-ups
15 double unders
Thanks for the great WOD Jeremy! Everyone crushed it and Julie's sub-10 is nuts!
We'll have to give this one a go again in the near future.
Partner Deck of Cards
spades = kettlebell swings (53/70)
hearts = thrusters (55/75)
diamonds = burpees
clubs = toes-to-bar
Jokers = 50 calorie row
Each group of two will have a shuffled deck of 54 cards. Lay the cards face down and on the count of “3-2-1 GO!” one person draws the top card and depending on the suit, will do one of the four movements above. Do the number of reps corresponding to the number on the card.
For face cards it’s 11 reps for a Jack, 12 reps for a Queen, 13 reps for a King, and 14 reps for an Ace.
This workout is for time. Take turns drawing cards and completing all reps for each movement until you are through the whole deck.
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