CrossFit Pickering and Pilates Pickering

Jackie

just a reminder that THERE will be a CrossFit class on GOOD FRIDAY AT 10:45 am.

Blame Ryan and Pete!  and Ryan and Pete better show!

 

Jackie

for time

1000 meter row

50 45 lbs Thruster

30 Pull-ups

for form not time

5 rounds for form not time

Rope climb

10 DU

L- hang 30 secs

10 Mountain climbers

10 hollow rocks

10 med ball overhead squats

deadlift

deadlift

5 x 1

Then:

1 minutes holds of:

Front plank

Side plank

Reverse plank

for the people doing the barbell meet tomorrow, the workout is different....

wall ball and l pull ups

For time:

50 Wall Balls 20 lbs

25 L Pull-ups

40 Wall Balls 20 lbs

20 L Pull-ups

30 Wall Balls 20 lbs

15 L Pull-ups

20 Wall Balls 20 lbs

10 L Pull-ups

 

Post total time

ooooooooooooooo

For time:

25 Squats

25 Push-ups

25 Pull-ups

25 Sit-ups

50 Squats

50 Push-ups

50 Pull-ups

50 Sit-ups

75 Squats

75 Push-ups

75 Pull-ups

75 Sit-ups

deads and team work

Deadlift

5 x 3

 

Then….

Working in teams of 2:

Amrap 10 minutes

20 back extensions – other team member does air squats

20 GHD sit ups – other team member does push ups

 

If there are 4 people in the class the other team will do amrap 10 minutes of:

20 box jumps

20 double unders

bench and amrap 20 minutes

Benchpress

5 X 1

As many rounds as possible in 20 minutes of:

500 m Row

25 Turkish Get-Up, 60lb dumbbell

Rob’s WOD #3

3 rounds

 

25 tire flips

50 sledge hits

50 kb swings

50 box jumps

50 pushups

shoulder press

Shoulder Press

3 X 5

 

3 rounds of:

Run 400 meters

30 situps

backsquat with Cindy

3 x 5 backsquat

 

Cindy – AMRAP 20 minutes

5 Pull Up

10 Push Up

15 Squat