5 Rounds for reps
Max bodyweight benchpress
Max thrusters at 135#/95#
Rest as needed between rounds
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I just finished my 5 introductory classes to CrossFit. Wow is all I can say. I've been in gyms weight lifting for over 20yrs but this program is definitely going to get me into way better shape! Thanks Guys, You just upped my goals!
-Kelly
ROGUE ONLNE STORE!
Monday 100208
3 Rounds for reps:
Spend 1 minute at each station
Muscle ups
Pistols
Rope climb
GHD Sit-ups
Row
Rest 1 minute between rounds
*Remember every workout can be scaled*
Sunday 100207
We are not open today. Go for a 5k run, and enjoy the superbowl.
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Saturday 100206
"The Chief"
5 Rounds
AMRAP 3min
3 Power cleans
6 Push ups
9 Air squats
Rest 1 minute
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Kieran chirping mid workout.
Friday100205
*Gym will not be open this Sunday, a 5k run will be posted*
Group Wod at 7am, 5pm, and 7pm.
In teams of two:
1 Rep max shoulder press (add both peoples total weight)
AMRAP 8 MIN
5 Push Jerks 135/95#
*Other person is holding bottom of squat.
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check this website out. One of the best blogs I have seen in awhile.
Thursday 100204
"Chelsea"
5 pullups
10 push ups
15 air squats
On the minute every minute for 30 minutes
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Wednesday 100203
Firebreather – Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.
Deadlift
3,3,3,3,3
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Tuesday 100202
For time:
25 burpees
3 Rounds:
10 handstand push ups
10 back squats at 50% body weight
25 Burpees
Kyle Maynard's version of the Snatch- What's your excuse?
Monday 100201
7 Rounds for time:
5 Pull up + knee-to-elbow
8 Front squats 155#/115#
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Sunday 100131
Strict weighted dips: 5 x max rep (20#)
Then
8 x 200m row
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Every Mon, Wed, Fri at 7am or 8pm
Stop by the gym for our two person special offer.
2010 CrossFit Games
The CrossFit Games season is here and there are two steps to qualify this year. The first local qualifier is the Ontario Sectional held at the Moss Park Armoury in Toronto on the weekend of March 20/21st. More info on the Games can be found here:
February 2010
