Friday July 28 2016
Warmup 2-3 x 2 wall walks 10 air squats holding 3 point contact 10 ring rows foam roll lats and quads review clean and HSPU Strenght find 1 rm Turkish get up / MW CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups/ wall holds 3 Cleans, 185#/125#/ MW 6 Handstand […]
Wednesday July 27 2016
SEE ALL YOU TIGHT PEEPS AT RELEASE CLASS TONIGHT !!! WARMUP 10 ring pulls 10 air squats holding 10 full sec at bottom Matrix warmup, glab small weights please 🙂 Strength and Skill Rope climbs AMAP in 10 Minutes 5 Rounds for Time: – 3 Front Squats + 3 Jerks + 3 Thrusters @ 165/115/ […]
Tuesday July 26 2016
JUST IN CASE YOU DON’T KNOW…… CHRISTINE GIRARD IS THE PROUD OWNER OF THE “SILVER MEDAL NOT BRONZE, AFTER DRUG TESTED THE OTHER ALTHLETES, FOR THE 2012 OLYPMICS AND 1 KG AWAY FROM BEING THE “GOLD” Girard was the first Canadian female to win a medal in weightlifting when she won SILVER at the 2012 […]
Monday July 25 2016
Warm-up outside 2x – High Knees – Butt Kickers – Walking Lunges w. a twist – Carioca – Jumping Jack Shuffle – Broad Jumps – Back peddle Mobility Deadlift warm-up + Glute Activation Strength Sumo Deadlift (5 x 8 ) 60% or 1 rm alternate with banded 1 legged rows 8 ps 1. Metcon (Time) […]
Saturday July 23 2016
3 Rounds For Time Teams of 3 Divide work evenly with one athlete working at a time. 1500m Row other athlete hold planks position, side front, elbow, extended arms 90 Wallballs 14/20 90 dead bugs 60 Box Jumps 20″/24″ 30 Burpees Scaled down 1500 Row 90 Wallballs @ manageable weight 30 dead bugs 30 Box […]
Friday July 22 2016
5: Power Clean x 5 5: Sumo Deadlift x 8 3 RFT: 500m Row 15 Kettlebell Swings (70#/45#) 12 Pull Ups
July 21 2016
Weak skill 15 minutes, pick 2 1 min weak skill, 1 min skipping 2 min weak skill 2 min skiping 3 minutes weak skill 3 min 400 m run 2 min weak skill 2 min skipping 1 minute weak skill 1 minute burpees 5 sprints 15 sec AOE and 45 sec rest
Wednesday July 20 2016
5 Rounds for Time: – 3 Front Squats + 3 Jerks + 3 Thrusters @ 165/115 – 10 Wall Ball @ 20/14 to 10′ – 30s Rest
Tuesday July 19 2016
NO CHRISTINE GIRARD TONIGHT, BACK NEXT TUESDAY…….. WARM UP 2x 200 m run 50ps single leg skips / 25 ps 5 Goublet squats into 10 side to side lunges 20 sec strict ring holds db light weights do Biceps, Tricep, medial and read deltoid lifts Skill and Strenght 3 rm ps turkish get ups, look […]
Monday July 18 2016
Happy Monday Morning and hello sunshine! Warm-up – 20-30ft handstand walk or holds on wall – 5 pistols each leg, slow and controlled – 8-10 push up open right and left, ball roll pecs – 10 shoulder taps (freestanding or against wall) – 10 mb torso twists on mat Strength Bench Press – 5 x […]