CrossFit Workout – Friday June 23, 2017

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Reminder: The gym will be closed tomorrow, Saturday, June 24th, for the Ontario OPEN. Regular classes resume on Sunday. Warm-Up Four rounds of: 10 Triple Unders (attempts) / Double Unders 10 Good Mornings (empty bar) 10 Hollow Rocks Strength Bench Press 8-8-8-8-8 CrossFit Workout As many reps as possible in 20 minutes of: 3 Bar-Muscle-Ups 7 Ring Dips 12 Single Legged Squats (alt)

CrossFit Workout – Thursday June 22, 2017

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Reminder: The gym will be closed Saturday, June 24th, for the Ontario OPEN.  Regular classes resume on Sunday. Warm-Up Four rounds of: 10 Overhead Walking Lunges 10 Overhead Squats (empty bar) 30s Low Plank Hold Strength Front Squat 8-8-8-8-8 then Overhead Squat 3-3-3-3-3 *These are NOT to be performed as a superset CrossFit Workout “G.I. Jane” For Time: 100 Burpee Pullups (Time Cap 20 Minutes)

CrossFit Workout – Wednesday June 21, 2017

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Warm Up Three rounds of: 200m Run 15 Squats 5-10 Strict Chin-Ups w/5 second Negative 15 Pushups 30s Samson Stretch Each Side Strength Power Clean 1-1-1-1-1 *Work up to five heavy singles. Focus on form over weight – make it pretty! CrossFit Workout Four rounds for time of: 20 Pushups 20 Front Squats 115/85# 20 Push Press 115/85# 30 Situps (Time Cap: 20 minutes)