Month: September 2016

Saturday Oct.1,2016

Posted in Uncategorized , September 30th, 2016

Turkish Getup    3-2-1 Banded KBS  3 x 60/60 Deadlift. As per coach 15mins 100m run 15 push press 15 pull-ups  15 box jumps. 

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Friday Sept.30, 2016

Posted in Workout of The Day , September 29th, 2016

Clean Grip Sotts Press 3x 4-6 ALT WT Pullups 3x 4-6 Thrusters 5-5-5-5 ALT Box Jumps 5-5-5-5 5 Rounds 5 Snatches (Full) 5 Hop Over Burpees 50 Double Unders  

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Thursday Sept.29, 2016

Posted in Workout of The Day , September 28th, 2016

B. Squat – Heavy 5 Snatch – Heavy Single Scale to Level For Time: 12min Cap 60 Bar-facing burpees 30 Overhead squats (120 / 90) 10 Muscle-ups  

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Wednesday Sept.28, 2016

Posted in Workout of The Day , September 27th, 2016

OHS 3-3-3-3 Every 90 seconds x6 P.Clean + Hang Pwr Clean+H. C&J Clean Pulls 3-3-3-3 20 Min @ 75% 10 P. Clean (135/95) 15 Burpees 20 KBS 50 Double Unders  

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Tuesday Sept.27, 2016

Posted in Workout of The Day , September 26th, 2016

Weighted B. Split Squat 3x 6 -8 ALT 8-10 Strict Pullups Front Squat @22×1 Heavy 3 Box Jumps BT Sets (As per coach) 21-15-9 ALT DB Snatch (each) Jump Switch lunges + 400m Run  

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Monday Sept.26, 2016

Posted in Workout of The Day , September 25th, 2016

Front Rack R.Lunges 8-7-6-5 Snatch Grip Push Press 3x 6-8 Split Jerk x4 4 Rounds 10 Back Squats (135/95) 10 Hop Over Burpees  

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Weekly Wrap Up – 160925

Posted in Blog Weekly Wrap Up , September 25th, 2016

The Weekly Wrap Up is where we review what went on this week at Winnipeg’s best training gym, Shinobi Fitness. -The Shinobi nutrition challenge will be starting October 3.  Coach Rich will be posting details this week.  Mark your calendars. -Crossfit Winnipeg is hosting CF24 on October 22. CF24 is a national event which embraces […]

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Saturday Sept.24, 2016

Posted in Workout of The Day , September 23rd, 2016

Morning Mobility TGU 4 sets as per coach Front Squat as Per Coach 15mins 5 Alt S.arm Push Press 10 No Jump Burpees 15 KBS 20 Air Squats  

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Friday Sept.23, 2016

Posted in Workout of The Day , September 22nd, 2016

Front Rack R.Lunges 8-7-6-5 Every 90 seconds x6 P.Snatch + Hang Pwr Snatch + 2OHS Snatch Pulls 3-3-3-3 EMOTM 15 1: 2x Clean 2: 15 KBS 3: 12 Box Jumps

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Thursday Sept.22, 2016

Posted in Workout of The Day , September 21st, 2016

E30: 10 rounds – MU/DIP/Pullups as per Coach Strict Press 5×5 Front Squat 1-1-1-1-1 ALT 5 Box Jumps 20 Min @ 75% 10 P.Snatch (75/45) 15 Burpees 20 KBS 50 Double Unders  

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