WOD: Jerk, KBS, Burpees, RRs
Thursday Workout Of the Day LIFT Jerk 2×2@90% 3RM 3×2@95% 3RM WOD 15-12-9-6-3 American KB Swings (50/35) Burpees with 8″ touch Supine Ring Rows
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June 2014
WOD: Gymnastic Skills, FS, Ball Slams
Wednesday Workout Of the Day SKILL WORK Handstand Hold Practice (10min) 3x10sec Handstand Hold, 30sec rest 3×5 Wall WOD EMOM 2 Front Squats @35% Back Squat 1RM 2+ Ball Slams (20/14)
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WOD: Snatch, Hang Clean, Run, K2E
Tuesday Workout Of the Day. LIFT Snatch 2×2 @85% 2RM, 3×2 @90% 2RM WOD 8min AMRAP 6 Hang Cleans (95/65) 60 Yard Shuttle 6 Knees to Elbows
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WOD: Squat, PP, Pullups
Monday Workout Of the Day LIFT Back Squat 3×5 @ 90% 5RM WOD 4 Rounds… 2 Push Press @5RM Press 1 Strict Pullup 2 Push Press 3 Strict Pullups 2 Push Press 5 Strict Pullups
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WOD: Press, HSPU, DUs, T2B
Reminder, no classes Saturday and Sunday for the exception of Member’s Choice on Sunday at 7pm Friday Workout Of the Day LIFT Press: Find 5RM WOD 10MIN EMOM Odd Minutes: 3 Handstand Pushups + Max Double Unders Even Minutes: 3 Strict Toes to Bar + Max Double Unders Score = Max DUs Buyout: 50 Hollowbody
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Guelph’s Best Athlete for May 2014
Congratulations to our Member of the Month for May, Paul Nielsen! Paul is a firefighter who started training with us shortly after we opened last summer. As a previously competitive ironman athlete, Paul has applied his truly elite endurance to become one of the stronger overall CrossFit athletes our box. During his time with us, he has put up some top
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WOD: Clean, Run, Farmers Carry
Thursday Workout Of the Day LIFT Clean: Find 3RM WOD 1 800m Run WOD 2 6 Rounds… 3 Squat Cleans (135/95) 50 Yard 1-arm Farmers Walk (50/35)
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Come get your Timmy’s Coffee This AM Served by Craig & Kara
From 7-8am today Kara and I will be serving coffee for Tim Hortons Camp Day at the Aberfoyle Tim Hortons. Come say hi! – Craig
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WOD: Jerk, PP, Rows, SUs
Wednesday Workout Of the Day LIFT Jerk: Find 3RM WOD 2 Rounds 1min Work, 30sec rest for each… 1. Alternating Single Arm KB Push Press (50/35) 2. Ring Rows 3. Calorie Row 4. Situps
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WOD: Squat, KBS, BBJ, Dips
Tuesday Workout Of the Day LIFT Back Squat: Find 5RM WOD 6 Rounds… 10 Kettlebell Swings [50/35] 10 Burpee Box Jumps [24/20″] 10 Ring Dips
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