Warmup WOD (As per coach)
Deadlift 3×10 ALT Box Jumps
EMOTM X10
3x TnG Power Snatch @60% +
3 OHS
For Time
10 !
Push Jerk / Bar Facing Burpees
Mobility class
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.
Dbl KB Front Squats 4×4 @32×1
ALT Push Press 4×4
Power Clean x 2 + Jerk x5
For Time:
15 Front Squat (135/95)
20 pull-ups
Run 200m
15 pull-ups
20 Front Squats
30 hollow rocks
Ashley
Harvey and Rich at the inaugural CrossFit For the Community event in 2014
Our friends at Sublime Strength & Conditioning are having a fundraiser event this Saturday from 9am to 4pm.
They are raising funds to help a local inner city youth hockey program. You can read more about these kids here
Teams of 4 (2 men and 2 women) will do a few workouts, get sweaty, and have some fun. The events are posted here
After being on the same team in the first Crossfit For the Community event in 2014, Rich and Harvey will be on opposing teams this year. Shinobi members participating are Rich, Matt, Chapstick, JD, Chris, Harvey, Suavek, and Ashley. Come out and show your support. Shinobi heat times are at 9:30, 11:36, 12:40, and 2:00.
The event will be located at 1980 Main Street on Saturday, April 23 from 9am to 4pm.
Coach vs Coach. The competition is on
Yay burpees!
B) 2 Thruster+ Split Jerk
Heavy Single
C) 12 min AMRAP
35 Pullups
35 Push Ups (HR)
35 Air Squats
Kyle 6am run
A) KB Rack Carry
2 laps (Switch Arms) x 3
B1) Bulgarian Split Squat 3x 5
B2) KB DL 3x 8
B3) Hollow Rock 3×10
C) 15 Min AMRAP
2 MU
4 HSPU
8 KBS
A) Snatch Balance
3-3-3-3
B) Power Snatch (3 Sec Pause)
Heavy 2
C) “Eva’s Little Sister”
5 RFT
400m Run
30 KBS
15 Pullups
A)EMOTM 10
3 Power Snatch
B) 1 1/4 Front Squat
Heavy Single
C) 7 RFT
3 Paralettes
6 Box Jumps
9 KBS
A) Knee Jumps (10min)
Pistol Work (10mins)
B) 1 1/4 Back Squat
Heavy 3
C) For Time
10,15,20
C2b
Push Jerk
Box Jumps
Burpee