CrossFit Pickering and Pilates Pickering

Mixed up 7's

Skills: rowing

Mixed up 7’s

7 burpees

14 box jumps (24/20)

21 KB Snatch (24/16)

10 hollow rocks

400m row/run

 

14 burpees

21 box jumps (24/20)

7 KB Snatch (24/16)

10 hollow rocks

400m row/run

 

21 burpees

7 box jumps (24/20)

14 KB Snatch (24/16)

10 hollow rocks

 

Captain Bluebear

Skills: KB Snatch, Clean

3 x fail Strict Pull-ups  

Captain Bluebear
Using one 24-kg Kettlebell, complete the following exercises as a complex:
Clean
Squat
Push Press
Overhead Squat
Snatch

Alternate sides after each complex. both sides = one round. Max Rounds in 20 Minutes.

 

WOD 6 - Sectionals 2011

This week we have a special guest to program the wods.   We will do this periodically, as I think out coaches have brilliant ideas and want to express those creative urges... and also to have control of your torture.

Please give Brock kudos this week for stepping up to the plate and  having some fun with the programming.

Skill: C2B Pull-ups, Hollow Rocks

 WOD 6

Complete as many reps as possible in 7 minutes following rep scheme below:

3 Barbell Thrusters ( 100/65)( Masters: 90/55)/ 3 Chest to bar Pull-ups

6 Barbell Thrusters/ 6 Chest to bar Pull-ups

9 Barbell Thrusters/ 9 Chest to bar Pull-ups….

This is a timed workout. If you complete the round of 21, go on to 24…

(Women masters over 55, chin over bar only)

 

Snatch + Karen - nasty!

SNATCH – 3 X4

 

KAREN

150 wall ball – 20/14

 

Sectionals 2011 - WOD 4

good warm up and review skills for this one!

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees

30 Overhead squats (120/ 90lbs) Masters:(110/75)

10 Muscle-ups

Bar-facing burpees

Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Overhead squat

This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead.

Muscle-up

In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings.

 

2000 m row...

2000 meter row

 

then

5 x 5 Bench

 

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

 

Deadlift + atomic situps

Weightwatchers has changed the way that it scores points on many foods. It's revamping its magic formula....  read the entire article here:

Here is goes:

Deadlift

5 x 5

 

100 atomic sit ups for time

Rest 3 minutes

2 minute front plank – 3 attempts

 

Box squat and a fast one from HQ

the Games are fast approaching!  Check out the new site....  last year we had many of you participate and I think everyone had a great time!   Let's have a huge turnout this year as well...  

http://games.crossfit.com/content/games-2012

BOX Squat

3 x7  - If your shins are vertical you can go up 5 to 10 pounds from last week

 

5 rounds for time of:

12 Wallball shots, 20/14

12 Toes-to-bar or knees to elbows if you don’t have toes to bar.

 

make up classes this sunday

you have all week to choose from. ideally not tabata this , as it's too hard to keep track of everyone...

cheerio