Crossfit Guelph

Cindy!

Max rds 20 min of:

5 Pull Ups

10 Push Ups

15 Squats

All I am going to say about it is.  Happy 50th Birthday Susan!

Complete as many rounds as you can in 5 minutes of:

• 3 Handstand push-ups
• 6 Sumo deadlift high pulls (boys: 75#; girls: 55#)
  

Rest  2 minutes

Complete as many rounds as you can in 5 minutes of:

• 4 Thrusters (boys: 75#; girls: 55#)
• 8 Pull-ups
  

Rest  2 minutes

Complete as many rounds as you can in 5 minutes of:

• 5 Kettlebell swings (boys: 32kg; girls: 24kg)
• 10 Wall Ball ( boys 20#,girls,10#)

21 15 9

Hollow Rock

Push Ups

Power cleans @ 75% of 1RM

Sit Ups

5 HSP

10 SDHP, 75#

5 OHS, 75#

10 HPC, 75#

Max rounds in 20 minutes

No class today. We are having the self defence seminar today Sat March 6, 12 – 4 Come and join us it will be fun.

WOD – Run 2 k. Do 25 Burpies at the start at 1/4, 1/2, 3/4 and finish.

Happy Friday!

Congrats. It has been a solid week.

Olympic Lifting day. Open Gym for all classes. Criteria is that you PR on an Olympic Lift.

Bench Press

3 3 2 1 1

Then  25 reps of standing long jump across the gym to 3 burpie pull ups If your hands are a mess do 5 Burpies . Lunge back.

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

5 rounds of:

12 Thrusters (115#)

12 Pull Ups