Summer’s here…. almost

Apr

Summer’s here…. almost

By J9 3 Comments

Categories: WOD

Warm up:

Row 500m or skip 2minutes

Mobility drills

3 rounds of

5x pull-ups

5x pushups

5x wall balls

Front Squats 3+3+3+3+3

WOD, For time:

5-10-15-10-5 of

Deadlift 60%max

Box jumps

rest: enjoy the sunshine

_____________________________

Burpee Challenge: Day 25 (only 75 to go… 75 DAYS… not 75 burpees, cause that would be too easy

*** Gym close next weekend. We will be heading down to Fredericton for “The East Coast Crossfit Qualifiers“

***Open Class tomorrow at 10 AM for anybody…. really…. A N Y body. Even those who are afraid to try it. Everything is scalable.

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3 Responses to “Summer’s here…. almost”

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1 Janine
April 25, 2009 at 6:00 pm

25 burpees

warm up and all that goodie stuff

front squats 3+3+3+3+3
45lbs
65lbs
95lbs
105lbs (felt the form suffer a little)
95lbs

WOD:
5-10-15-10-5
Deadlift 115lbs
box jumps 20″

Time: 6:45

fun!

then…. my FIRST BIKE RIDE THIS SEASON!!!!!! yayyy! only 20k.. and a whole 45minutes, lol. ayoy! that duathlon rrreallly scares me now
2 Kezia
April 26, 2009 at 8:22 am

2 minute jump rope 25 burpees
mobility drills
3 rounds 5 pull ups 5 push ups 5 wall balls
Front Squat 3 bar + 20lbs+ 65 + 70lbs +75lbs (lost form)

WOD For Time

5 + 10 + 15 + 10 + 5

75 lb deadlift
Box Jumps Total 6:16

Great workout! Starting to feel results in my body after doing this for a month and just recently cleaning up my diet a bit. Able to do more!!

Crossfit Bathurst Pingback on Aug 24th, 2009 at 7:15 am

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Fitness in a 100 words:

■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. ■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. ■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. ■ Regularly learn and play new sports.

Crossfit Bathurst