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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Thursday, August 7, 2014

 

Some exciting PR's on this board! Keep it up CFW
Some exciting PR’s on this board! Keep it up CFW

Health:
A. 4 sets:
Back Squat 6-8 reps
Hip Bridges or Hip Thrust; 6-8 reps per side
B. 3-4 sets for quality:
10 Box Step-ups
10 Ring Rows
10 Kettlebell swings
10 Steps Walking Lunge
10 Knees to elbows
10 Push press
10 Back extensions
10 Wall ball shots
10 Burpees or 5 inchworm
C. 5 minutes with a foam roller

Fitness:
A. 4 sets:
Back Squat 10 reps
Hip Bridges or Hip Thrust; 8-10 reps per side
B. “Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
C. 5 minutes with a foam roller

Performance:
Single (WOD)
A. 4 sets:
Back Squat 10 reps
Single leg Squat or Pistol; 8-10 reps per side
Hip Bridges or Hip Thrust; 8-10 reps per side
B. “Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
C. 5 minutes with a foam roller

 Power:
A.Military Press Build to EDM
3×5 – 70% 2×8 – 55%
B.Close-Grip Bench 4×10
C.Barbell Shrugs 6×6
D.Cuff Complex 2×100

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