fun Friday

Partner wod:

10 cal row,10 burpees
20 cal row 20 box jumps
30 cal row 30kbs swings
40 cal row 40 sit ups
50 cal row 50 goblet squats

3 RFT
10 Deadlifts
50 DU

partner WOD:

Hang Squat Clean 20 reps 95/75
Band Sprints 4

Hang Squat Clean16 reps 115/95
Band Sprints 4

Hang Squat Clean 12 reps 135/105
Band Sprints 4

Hang Squat Clean 8 reps 155/115
Band Sprints 4

5 rounds

5 SA  Dumbell step up Press
10 box jumps
15 sit ups

Friday Fun...

10min AMRAP

1 squat clean
1 box jump

add 1 rep each round

100 box jumps no problem...

3 rounds

5   pull ups
10 ring dips
20 push ups
40 cal row
80 air squats 

7 rounds

5 ring rows
5 lunges (5 each leg)
5 KB Snatch (5 each arm)

27-15-9 (Happy Birthday Megan!!)

Thrusters 95/65
Bar facing burpees

6:15am;
Deck of Death...

9:15am: Partner WOD:

23-17-11

Ball Slams
Power Cleans
Ring Dips

30 Clean and Jerks

aka: “Amazing Grace.” Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing

4 x

20 Dumbell Lunges
10 Floor Press

20  Floor Wipers 

Yay its Monday!

4 ROUNDS

35 Wallballs (unbroken with 5 burpee motivation)
12 T2B

Badlands Christmas Party

Fun Friday...

5 X

7 OVHS
7 T2B
7 HSPU
7 T2B

4 rounds

10 lunge clean thrusters
20 sit ups

40 HPC 135/95

everytime you put the bar down:
10 burpees
2 180 pull ups

22-16-10

Weighted Step up -  Step back Lunge
Push Press
T2B

They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them.

11 min AMRAP:

11 squat cleans
11 push press
11 burpees
11 box jumps
11 calorie row
11 thrusters
11 pull ups
11 HSPU
11 dips
11 OVHS
11 sit ups

then  run 1k


or

18 min AMRAP


11 deadlifts
11 burpees
11 pull ups
11 cal row

30 Medicine Ball Thrusters then

7 rounds

3 pull ups
4 hspu
7 air squats

then:

30 Medicine Ball Thrusters

4 rounds

10 Single arm thrusters
10 Pistols
10 Ring Push ups

20 Squat Cleans

then 3 rounds

15 box jumps
30 sit ups

20 squat cleans

7 rounds

7 thrusters
7 T2B
28 Double Unders

3 rounds

10 burpee Lunge
10 push press
10 SA Dumbell Ground to OVH

500m row
50 AS
10 sit ups

400m row
40 AS
10 sit ups

300m row
30 AS
10 sit ups

200m row
20 AS
10 sit ups

100m row
10 AS
10 sit ups

5 rounds

20 wallballs
15 box jumps
10 t2b

5 rounds

10m death march
5 strict pull ups

 

On Monday everyone is encouraged dig deep into their tickle trunk and come dressed up in celebration of "All Hallows' Eve" There is a prize for the best dressed female and male. Oh there may be a burpee penalty (or burpee motivation) for those who do not dress up :)

Thruster Thursday...

Barbell Thrusters....
45#   25 reps
65 -   20
85 -   15
105 - 10
125 - 5
145 - 1

In between each round 10 stand up sit up :) 

21-15-9

Dead lifts
Ring Push Ups

3 rounds
20 box jump overs
30 wallballs

5x

ovhs 1500lbs/1000lbs eg. 100lbs=15 reps
15 pull ups

3 rounds

1 min max reps:
calorie row
box jumps
shoulder press
rest

Rowing technique

3 rounds

35 air squats
15 hspu
15 t2b

7min AMRAP

100m Sprint
8 Dumb bell Thrusters
6 C2B Pullups

10 x
4 SA Dumbell Snatch Burpee  Rt hand
4 SA Dumbell Snatch Burpee  Lt hand
4 T2B
4 Sit ups

Bring home gold

Suicide Squat - Terra and Megan - worked hard on Saturday at the Festivus Games  in Pincher Creek, crushing 4 WODs to qualify for the final event to bring home the gold! Well done!

35 Wallballs
10 Pull ups
35 Sit ups

25 Wallballs
10 Pull ups
25 Sit ups

15 Wallballs
10 Pull ups
15 Sit ups


Burpee  Motivation:
3 burpees for every time you break up wall balls :)

10x
3 Deadlifts 135/95
2 High Hang Power Cleans
1 Push Jerk

7x
3 Deadlifts 155/105
2 High Hang Power Cleans
1 Push Jerk

3x
3 Deadlifts 185/125
2 High Hang Power Cleans
1 Push Jerk

1x
3 Deadlifts 205/135
2 High Hang Power Cleans
1 Push Jerk

5 rounds...

30 Single arm OHV Lunge
30 Double Unders

Happy THANKSGIVING...

Long weekend hours...

Friday Fun...

12-10-8-6-4-2

squat cleans 95/65
T2B
HSPU

5 rounds..
15 Deadlifts
12 Push ups

each round add 30lb/50lb and minus 3 reps

300m farmers carry

then 3x
15 ring rows
30 box jumps
30 jump and turn 180 burpees

300m farmers carry

CrossFit Total

1 rep max
back squat
shoulder press
deadlift

2 rounds
200m run
12 front squats 95/65
7 Push Press

then
24 squats 65/45
14 Push Press
200m run

5:30 Crew

"Jackie"
1000m row
50 thrusters
30 pullups

5 Rounds

3 MU
5 Deadlifts 1 1/2 BWT
10 HSPU

rest 2 min then max effort
400m sprint

5 rounds

10 SDHP
15 Medball Cleans

Medicine Ball Cleans

5 rounds

10 Power Cleans
15 Wall Ball Shots

Friday Fun...

Thruster Thursday

 Death by thrusters


With a continuously running clock perform 1 Thruster (95#/65#) the first minute, 2 Thrusters the second minute, 3 Thrusters the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

4 RFT

20 KBS
4   Kettlebell clean and Jerks
20 KB Lunges
4   KB HSPU

10 PC
20 Ring Push Ups
40 DU

8 PC
16 Ring Push Ups
32 DU


6 PC
12 Ring Push Ups
24 DU

4 PC
8 Ring Push Ups
16 DU

2 PC
4 Ring Push Ups
8 DU

4x

10 box jump squats
12 T2B
250 m row

10 rounds:
90 sec on 1 min rest

1 OVHS
30 Double Unders
Remaining time max rep wallballs

 Boys doing push ups cuz they did not do enough wall balls :)

 the girls are the winners oh yeah!

 Andi did a whole lot of wallballs :)

4 x

15 Slam Balls
7   Ring Dips
8   T2B

21-18-15-12-9

200m sprint
deadlifts

7x

3 power cleans
6 front squats
9 push ups
12 lateral jumps over bar

3x

30 wallballs
20 ring rows
10 ovhs

Friday Fun...

Partner 1 runs 200m
Partner 2 works on completing the following tasks:

100 SA ground to Ovh
100 Box Jumps
150 Sit ups
150 Walking Lunges

Partner 2 runs when Partner 1 returns..

4 rounds

21 wallballs
15 box jumps
9 ring dips