8 rounds (4 rounds each)

On the 3 min – Alternating:

1. Run (or row) 400m

2.

-15 C2b Pull ups

-20 wall balls

*this is not an amrap, just go through once each time

 

 

Cleans 1,1,1,1,1

Push Press 3,3,3,3

Deadlift 3,3

Core movement of your choice (2×15-20)

Back squat 3,3,3

Over head squat 5,5,5

 

5 rounds

7 db hang squat cleans 40/30

7 1 arm db jerks L 40/30

7 1 arm db jerks R 40/30

CLB is in first in Canada East!  Go to games.crossfit.com to watch the events!

 

Reminder…NO YOGA TODAY

 

Goat work – 10 min Turkish Get ups/Rope climbs/Muscle ups

 

100 Double Unders (200 singles)

75 Russian Kettlebell swings (50/35)

50 Wall balls (20/14)

25 Snatches 40/30

rest 3 min

50 double unders

40 Russian KBS

30 wall balls

20 snatches

 

 

Is anyone following Regionals?  Go to games.crossfit.com for all the action!

 

 

Deadlift – quickly work to a heavy single (not necessarily a 1 rm)

 

7 rounds

amrap2

12 Power cleans (40/30)

6 burpees

3 handstand push ups

rest 1 min

start each new round where you left off

Goat, Mobility, Make up workout

Cleans or Snatches 3,3,3,3

 

4 rounds:

In 4 min

Row 500 m

20 wall balls

amrap burpees in the remaining time

rest 1 min

 

PCF Baby #3 is coming soon! Our momma to be is 39 wks pregnant and still Deadlifting 75kg x3!

Bench press 3,3,3,3

 

Sectionals workout 2010

5 rounds:

5 cleans 70/50

10 burpees

200m run (yellow wires and back)

Front Squat 2,2,2,2

Romanian Deadlifts 8,8,8

 

2 rounds:

10 Wall walk ups

Row 20 cal

30 ball slams (30/25)

 

Reminder, all regular classes are canceled on Monday.

There will be a team workout at 11:00 am.  All welcome, bring a friend.