13.4 Prep and Strategy...

Gym closed today...

What’s Good about Good Friday?

Good Friday in Canada

Gym closed tomorrow... Good Friday

Open WOD 13.4...

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

5 rounds

5 power cleans
10 burpees

Hey crew, just to let you know we are doing some time trials at the CHHS track tomorrow 4:30. This will coincide with the regular CrossFit 4:30 class

3 rounds

20 KB Swings
10 T2B
200 m run

________________

'Caveman diet' may help combat obesity, diabetes

1 km run
then do
7 rounds
7 push press
7 pull ups

3 down and 2 to go!!

Yeah Team Badlands!! What a great effort this week. Currently sitting in 56th place Canada West!!

What is someone like me doing in the open?

13.3 is in the books!

CF Open 13.3 Strategy and Prep

13.3...

12 min Amrap
150 wallballs
90 double unders
30 muscle ups

medicine balls already to go...

Lunch hour girls take on 13.3...

Short but not so sweet :)

20-10-5
Thrusters
Lateral jumps over bar

4 rounds

30 sit ups
15 wallballs
30 double unders or 200m run

"Build it and they will come"

4:30 slays!!

5 rounds

5 SA dumbell Snatch rt arm
10 push ups
5 SA  dumbell Snatch left arm
20 air squats

Some Irish sayings..

"Count your joys instead of your woes; Count your friends instead of your foes."

 “You've got to do your own growing, no matter how tall your grandfather was.”

“A good laugh and a long sleep are the two best cures” (...and maybe some Irish Whiskey)

CF Open Prep and Strategy for 13.2

Open Wod #2

10 min AMRAP
5 shoulder to overhead 75/115
10 deadlifts 75/115
15 box jumps 20/24

Why do we do this??? Because it is fun LOL

5 rounds
10 Dumbell thruster
15 Box jumps
20 Double unders

Markus and his mom doing some post Wod Stretches

Surprise! its FGB time

 Oh dear! An inhaler? It really was a fight gone bad!!

100 Squats front or back with or without a pink cast :)

Welcome Back Ellen!

Open WOD 13.1 is in the books!

 A picture is worth a thousand words!! Ruth is ready!!