Have some fun at the expense of Bish and I. Post a caption for this photo to comments.
Last Squat Day of this Program!
Day 2 of Wk 12!
6 min AMRAP
4 Toes to Bar
8 Ball Slams
I saw some very impressive pistols in the AMRAP this morning! Lots of variations with some people even holding on to a ring for some support instead of using a band or PVC pipe. It seemed to be working well for a lot of people! Way to go morning crew!
8 x 3 Ascending
12 min AMRAP
-3 Pistols (per leg)
-6 Box Jump
-9 Abmat sit-up
-12 Single arm KB Swings (total)
Registration for the next Fundamentals course is now open. Classes will be on Saturday mornings 11:00 am to 12:00 pm, Mondays 6:15 pm to 7:15 pm, Thursdays 5:30 to 6:30 pm. The Monday and Thursday classes will be held at 49 Pownal Street with the Saturdays being at the Royalty Centre location.
The first class will be this Saturday (November 16th) at the Royalty Centre (40 Enman Crescent in the PEI Taekwondo space in the back of the building).
Class size is limited so register as soon as possible by dropping off cash or a cheque for $285 made out to CrossFit PEI at Dave’s office (Bodyworks, 228 Grafton St.), during regular office hours (8:30 to 4pm).
Mike and Dave
OTM for 10 min
1 Snatch from 2″ off the floor
1 High Hang Snatch
In groups of 3 alternate between
10/12/14/16/18/20 Un-Broken Wall Ball Shots
Hold Plank for length of time next person doing Wall Balls
Tuesday mornings after long weekends always seem especially tough….kudos to the folks that hit it this morning…
5 single leg Deadlifts per leg
5 hang power cleans (95/65)
Greg An 8:22
Heather DC 8:02
Heather R 9:25
Dave C 7:24
Make sure you are taking care of those squat legs inbetween classes…roll, mobilize, do some active recovery. Especially the hip flexor/IT/glute areas.
Remembrance Day – Victoria
In teams of two (can be done solo), switching partners as needed, we did:
10 thrusters 95/65#
14 box jumps 24/20″
12 Sumo Deadlift high pull 95/65#
27 kettlebell swings 53/35#
Check out Paul’s expression in the background. As he put it, that’s how your supposed to look after that WOD.
We chased down some vitamin D with an outdoor run and practiced our farmers carry walks then got to work with a double header of sorts…
Double alternating tabata
We have changed the schedule to allow for people to get to the Remembrance Day ceremonies at 11:00.
To honour our fallen heroes, we usually do a hero workout on Remembrance Day. Depending on numbers this may be done as a team.
The classes will be at Enman and the times will be:
9:00 Mike I
There will also be a Teens class later in the day at 3:00.
6 * 2 push jerk ascending
3 * 3 pause front squats @~60%
12 min AMRAP
2 muscle ups or 2X the amount of progressions or c2b and ring dips
4 handstand push-ups
8 Burpees or 30 double unders
So….lots of choices in the WOD today. Think about rx ing yourself. What scale or progression is right for you?
Most had 6ish rounds.
Post to comments…..Burpees or double unders?? Why?