CrossFit Pickering and Pilates Pickering

WOD 1 from the sectionals.

WOD 1

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

30 Double-unders

15 Power snatches ( 75/55)

 Double-under

 This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

 Power snatch

 This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the

 

Box squat and an AMRAP!

Box squat

3 x 7 – increase from last time

Complete as many rounds as possible in 15 minutes of:

135 pound Push press, 7 reps

135 pound Overhead squat, 10 reps

15 GHD Sit-ups

 

2011 CrossFit Games Regional Workout 6

 For time:

Row 20 calories

30 Burpees

90 pound ground to overhead ( we don’t have dumbbells this size so let’s do it with a bar)

50 Toes to bar

100 foot Walking lunge with 45lb plate held overhead

150 foot Sprint

you can tell we're getting ready for the games when....

this nasty thing comes along from HQ

For time:

Row 2K

50 Wall-ball shots, 20 pound ball

Row 1K

35 Wall-ball shots, 20 pound ball

Row 500 meters

20 Wall-ball shots, 20 pound ball

 

Happy Valentine's day!

PARTNER WOD to celebrate Valentine’s day. Thank you Crossfit Vancouver for this doozie!

 400m Run

100 Lunges

50 Partner Push Ups ( or push ups with a plate on your back)

100 Box Jumps

100 Pull Ups

100 Sit Ups

400m Partner Carry

 Only one person working at a time (except the pushups). Break it up as you wish, let’s say your partner can only do 20 pull ups, you fellow crossfitter, will do 80.

 This is a Chipper Wod, that means you have to finish all your Lunges before moving on to Partner Push Ups and so on

 

Crossfit Total

 Backsquat 5 x 1

Press 5 x 1

Deadlift 5 x 1

 

HQ wod

We are all set for tomorrow at 10 am - make up class and 11 am OLY lifting class! 

Have fun with this one!

For time:

30 Handstand push-ups

40 Pull-ups

50 Kettlebell swings, 1.5 poods

60 Sit-ups
70 Burpees

 

O/H and one from HQ

Happy Birthday Rob!

O/H squat

5 x 5

One from HQ - this is a wod for Felicia!

Three rounds for time of:

275 pound Deadlift, 10 reps

50 Double-unders

 

Press and WOD3

You chickens who did not show for the 6 am class. Shame on you!   Poor tom was there all alone and sad! ;)

Shoulder Press

3 x 4

 

WOD 3

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (165lb /110)

Jerk (165lb / 110)

 Masters Men/women: Over 55

 Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (135lb / 75)

Jerk (135lb / 75)

 

WOD 2 - Sectionals 2011

With getting ready for the sectionals coming up February 22nd, we will be doing some of these in the next few weeks.   Have you signed up  yet for the Crossfit Games?  Are you part of team Crossfit Pickering?

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (155lbs / 70kg) Master Men: 145   Women: 100    Masters Women: 90

12 Push-ups 

15 Box jumps (24") Women and Masters: 20"

Deadlift

This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Push-up - A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Box jump

This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.