CrossFit Pickering

a choice of 2 ladies for Saturday long weekend....

a choice of 2 ladies... whatever turns you on today... do it!

Remember only 10 am class today, and 11:15 class for the Kids.

Which lucky lady will be yours today?  Helen or Nancy?

Helen

3 rounds for time

 400 meter run

21 times KB Swing

12 Pull-ups 

OR

Nancy

Five rounds for time

 400 meter run

15 Overhead squat 95 lbs 

 

last regional's event

Box squat

4 x 4

 

EVENT 1

 “Jackie”

For time:

1000 meter Row

45 pound Thruster, 50 reps

30 Pull-ups

and the fun continues...

Bench 3 x 4

EVENT 5

21-15-9 reps for time of:

Deadlift (315 / 205 lbs)

Box jump (30 / 24 inches)

Regionals 2013 - EVENT 6

For time:

100 Double-unders

50 Handstand push-ups

40 Toes-to-bar

30 Shoulder to overhead with axle (160 / 100 lbs)

90 foot Walking lunge with axle in front rack (160 / 100 lbs) - keep in mind we may end up using plates in a farmer carry position instead of front rack if too many people show up.

Please modify at will and don't be afraid to show up, we can modify anything!

Regional Wod 2 and 3

event 2 and 3

 Overhead squat complex

7 Minute ladder of:

3 Overhead squats

 Time cap: 7 minutes

 start low these weights are CRAZY HEAVY!!!!

 Men’s starting weights (pounds):  135, 185, 225, 255

Women’s starting weights (pounds):  85, 125, 155, 175

 Notes

For this event, the athlete will have 7 minutes to perform 3 overhead squats at increasing weights to the highest weight possible. Each athlete will begin with a barbell loaded to one of four starting weights of their choice (see below) and a stack of plates. It will be the athlete’s responsibility to load the bar to the correct weight each lift. Once the event begins, the barbell may not get lighter throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments.

 Rest 5 minutes

 Then:

 For time:

30 Burpee muscle-ups or for our gang bar muscle up/ progressions or just jumping kipping pull ups or pull ups

 Time cap: 7 minutes

Event 4 of 2013 Regionals

EVENT 4

For time:

100 Wall balls (20/14 lbs to a 10’ target)

100 Chest-to-bar Pull-ups

100 One-legged squats, alternating

100 One-arm dumbbell snatches, alternating (70/50 lbs)

 Time cap: 25 minutes

Regional wods - start NOW!!!

EVENT 7

Four rounds for time of:

15 foot Rope climb, 2 ascents

100 foot Sprint

4 Squat cleans (225 / 135 lbs)

100 foot Sprint

rest 5 minutes 

 Followed by 4 x 4 deadlift – increase to 80% of max

o/h squat and snatch balance

Overhead squat x 3

Snatch balance x 3

Do this 4 times, increase weight each time. Stay in the hole during the snatch balance for 2 to 3 counts. Really pull the butt down and push the bar up.

AMRAP 12 minutes

25 atomic sit ups

20 floor wipers

15 hollow rocks

Chest to bar and snatches

Back squat 1 x 20 – Pick a weight where you don’t need to rest for 20 reps but is still a challenge.  Record your weight so that we can increase next time you do it.

 For time.

 20 C2B Pull-ups

10 Snatches (full squat) 115/75#

15 C2B Pull-ups

7 Snatches (full squat) 115/75#

10 C2B Pull-ups

5 Snatches (full squat) 115/75#

Sots Presses

Sots presses

5 x 2 – increase weight each time. Work on form here as well as strength.  If flexibility does not allow for sots work on shoulder press.

 

21, 15, 9 reps of:

Thrusters 96/65

Box Jumps 20"