CrossFit Pickering and Pilates Pickering

squats and abs

sorry so late guys, my internet was down since yesterday!

Front squat

 5 x 3

 

For time:

50 sit ups

50 superman

50 floor wipers

 

squat week

I thought we would do a bit of a squat week - box squat, front squat and O/H. Good times!

Box Squat

 3 x 7 (5 More #than last week)

 

HQ had this on last week… it’s Jackie – messed up!

Three rounds for time of:

Row 1000 meters

45 pound Thruster, 50 reps

 

team wod!

Teams of Two (Row 400m)

5 rounds

K2E, wall balls, front squats, sit ups, box jumps 

While partner A rows 400m, partner B completes as many reps as possible. Then B rows while A completes as many reps as possible. Rest 2 minutes between rounds. Add the lowest reps of all 5 rounds for score.

 

10-20-30-40-50-40-30-20-10

Skills: Front Squat

10 Pistols (10/10)

20 Ring Dips

30 Lunges (90/50)

40 Push Press (95/65)

50 Jumping Squats

40 Pull ups

30 Burpees

20 Calorie Row

10 HSPU

 

2 amraps

Skill: Pistols, HSPU 

3x4 Shoulder Press

10 min AMRAP #1

7 Deadlifts (70% 1rm)

14 Sit ups

Rest 3 min.

10 min AMRAP #2

250m row

7 push ups

 

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.