Run 800m
60 KB Swings
60 Ring Rows
60 Box Jumps
Run 800m

Wallballs
35-25-15-5
Sled pull between rounds


Push Ups

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.
Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

CrossFit rules to live by:

1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.

2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.

3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.

4. I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.

5. I may puke. I may cry. But I will not quit. Ever.

6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

7. The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.

8. I understand the value of the push-up, the pull-up, the sit-up, the squat, and the deadlift. Just as there are a million ways to make chicken, so too are there a million ways to squat, sit up, pull up, push up, and deadlift.

9. I will give everything I have. And then I will find more within myself.

10. I don’t complain. Complaining is for crybabies. There are 11,232 babies born in the US everyday. I will leave the crying to them and I will soldier on.

11. I will bite off challenges, spit out results, and beg for more. What are you going to do?

Fun Friday

10 rounds

5 Medicine ball cleans
10 one legged squats
7 push ups

12min AMRAP

5 Power Snatch
10 pull ups
20 Double Unders

10min AMRAP

10 HH Power Cleans
10 Box jumps

13 Ways Olympic Weightlifting Is Like Life

 

 

Badlands Kids CrossFit starts Tuesday!

New Session New Time 

10am! 

Tues and Thurs

Oh yeah it's Friday!

...

3 rounds

12 ovhs
12 T2B

400m run 

Details at GymnasticsWOD

...

5 rounds

20 wallballs
10 pullups

Functionality and the Wall Ball

...

5 rounds

5 deadlifts
10 push ups
20 double pumpers
10 burpees

Happy 146th birthday Canada!!

Peter Mansbridge on What Makes a Canadian

Gym CLOSED Holiday Monday

TGIF!

50 pullups
400 m run
21 thrusters
800 m run
21 thrusters
400m run
50 pullups

Heavy front squats :)

In teams of three:

200m run
then complete 120 shoulder to overhead
partner can only do shoulder to ovh while team mate holds his chin over the bar the third rests

then

200m run
then complete 150 burpees
partner can only do burpees while team mate does a handstand hold the third rests

finish with
200m run