50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
Happy Birthday Michael!
In celebration of Mike’s birthday Fraser has put together this little WOD:
40 Bench press (95#/65#)
then 5 minutes rest.
4K run, he gets to do it with a 40# vest.
15 14 13 12 11 10 9 8 7 6 5 4 3 2 1
OHS/Jumping Pull Ups
21 K/B Swings
12 Pull ups
21 Kb Swings
12 Pull ups
Tabata Squats to finish
10 rounds of:
10 inch worms
10 Hollow rock
Inch worm. start in a push up position, walk your feet to your hands (legs straight) walk your hands away from your feet to the push up position.
Walking Lunge, 50 steps
21-15- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk
Congratulations to Dylon. 1st Muscle up in the books. We will film it, post it on our site and submit it to CrossFit headquarters for the trophy case. Way to go! I’m sorry I wasn’t there to see it. You can show me on Friday.
Great efforts everyone!
3 3 3 3 3
21 15 9
95# thrusters/pull ups
2 rounds of
Front Squat 10 10 10 10 10
OHS 10 10 10 10 10
Back Squat 10 10 10 10 10
40 # Goblet Squat 10 10 10 10 10
This is a technical WOD. If you miss any of the lifts, or your technique fails reduce the weight until you can complete the set. After completing the set you may increase weight again. Start with a bar or stick.
Play with stuff you suck at or just rest. I will be working on my snatch.
HHmmm something ominous about Friday the 13th. It will be a team concept workout.
Ok, here we go
2 teams of 5:
Each team can have two members working at once. The next challenge may begin as soon as someone finishes. Each team will complete 20 0f 22 challenges with each member being responsible for 4. Each team will be allowed two substitutions ( if a person gases another team member may jump in and finish the challenge)
The challenges are:
D/U’s x 100 75 # thrusters x 35
Pull Ups x 100 75 # Push press/jerk x 35
Push ups x 100 75 x OHS
135# clean and jerk x 30 Back squat 95# x 25
95# Power snatch x 30 40# K/B swings x 50
5 x 50 M sprint with heavy bag ( 65#) 1000 M Row
Wall ball x 75 20/14 3 M/U’s
GHD Sit ups x 50 Ring Dips x 30
GHD Back extensions x 50 Box jumps x 100
Lunges x 200 M 75 Burpies
100 Squats 3 Rope climbs
Not sure if you guys have heard of the Fight Gone Bad Fund raiser that Athletes for a Cure ran last year.. but they are doing it again this year and I think we should do it!
Visit Here for information on the event or to register… If you want to register.. choose ‘join a team’ and select Rebel Fitness Guelph. Its being held on Saturday September 29th so it shouldn’t be a conflict with our “Bragging Rights” fund raiser.
A little bit of info: Athletes for a Cure 2008 Fight Gone Bad. One day, One Workout One Purpose.
To compete in the workout, all participants must complete each of the following:
- Register with their local CrossFit Affiliate Center by Wednesday, September 24, 2008
- Register with Athletes for a Cure at http://athletes.kintera.org/crossfit08 by Wednesday, September 24, 2008
- Raise $150 or more in pledges by 5 pm PDT on Saturday, September 27, 2008
- All donations counting toward the awards must be received by 5 pm PDT September 29, 2008.
Athletes for a Cure, a program of the Prostate Cancer Foundation, is a fundraising and awareness program to assist individual athletes in their quest to raise money for better treatments and a cure for prostate cancer.
Back Squat 5-5-5-5-5 reps
Go Heavy Baby!
Personal Records. Tracey with the big 24 pull ups, Fraser with the big 27 pull ups. NICE!
50 pull ups
50 push ups
5 x 50 m sprint
50 kb swings
50 ring dips
I have meetings scheduled with the police and fire tomorrow. It seems they both have enough people to have a female and male team. Interest is high. Bill and Mac, if you have any ins to the upper tier…now is the time. We are going to go with some time in September. Stay tuned. The Army and EMS are curious but uncommitted. We shall see.
97 m sprint
13 push ups
9 rounds for time
Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups
Do a Wod you missed and or practice something you suck at. Post to comments what you end up working on. The only stipulation is that it cannot be drinking beer in a kiddy pool. We have been going hard on the pull ups lately. Way to persevere! Coach would be proud.
The results have been posted: Here!
Complete as many rounds in 20 minutes as you can of:
Does this make me an evil genius or just an A hole. I think Bill mentioned something about more pull ups. Enjoy.
Nathan and Luke, both out for the first time managed a rope climb.
Mac finally got his total. Round one goes to Bill. Mac finished with a still impressive but a little disappointing 850. Next time Mac.
Austin 15 D/U’s
Mike 100# HPS
For total reps – 1 Min each of the following:
5 Pull ups 10 Push Ups 15 Squats
On the minute every minute for 30 minutes.
Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps
Four rounds of:
- 400 m sprint
- 21 thrusters 95/65
- 12 pull-ups
Ooops Posted the numbers on Fridays comments. I know everyone figured that out. We finished up on Saturday. Mike, Tracey, Bill, Albert, Haley, and Colin. Great work all!!
I wonder if anyone else is feeling a little tenderized after the total. I know I am. Guess that’s what happens when you are competing against a bunch of youngsters. Awesome job everyone. Will be sending the numbers to Adam in Hamilton today.
Mac, let me know what your plan is this week so we can get you totaled up.
Dylon(with an o) seems to have found his way back. The boys a monster in waiting and with Austin and Steven it should make for some fun times. Congrats to Erika on three new Pr’s this morning. 175 #dead, 110B/S,and 60# shoulder press. Awesome stuff!
Albert, after much effort is now solidly at the 5 pull up mark. F%$#^*n way to go Al!
Veronica, a former co worker of Traceys has settled in nicely. She is one of those people with a natural overhead squat. She is also fun as all get out and seems to like the kool aid.
See everyone tonight for the total. I’m excited, this is going to be a blast.
Mac, awesome job with Fran. Can’t wait to hear some stories.
Three efforts at each to reach a max then add em up and there ya go.
Work on: Deadlifts, Back Squats and Shoulder Press
Prep for the total!
Austin and Dylan both got 6 DUs in the WOD today
Dylan climbed the rope – hands only on monday
Austin made it today!
Erica has 3 new PRs after thursday’s skill day: 60# Shoulder Press, 110# Back Squat, and 175# Deadlift. Awesome work!
Lots more to come!
21 15 9
21 x Burpees, D/U’s, 150# Dead lift
15 x Burpees, D/U’s, 150# Dead lift
200 M Run
9 x Burpees, D/U’s, 150# Dead lift.
200 M Run
4 rounds for time of:
- 21 squat jumps
- 21 front squats (95#/65#)
- 3 muscle-ups ( if you cant do muscle ups do 4 dips & 4 pull ups)
- 400m run
Four rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Work the things you suck at!
In all the excitement of getting Tracey back from her excursion west I forgot to make an announcement. Congratulations Tracey on your certification and welcome aboard as an official level one CrossFit trainer! The more the merrier. Mac will be joining the ranks soon.
Clean to front squat to overhead to back squat to overhead.
Repeat till failure.
Boys 115 Girls 75
So Kelly is maybe 27 today. Still a puppy but growing up!
Play around with your snatch and clean!
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Max rounds 20 min.
95 pound Clean and Jerk, 15 reps
Run 400 meters
Warm Up: 3 x 10 reps each of Shoulder Dislocates, Over head squats, pull ups, marching, clean drops, lunges.
150 Burpees for time.
We will be back in the gym on Tuesday morning.