Crossfit Guelph

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

If you cannot do muscle ups substitute pull ups and dips 3 – 1. (21 pull ups and 21 dips)

Recovery day from Tracey’s Birthday!

Tracey:

Fight Gone Bad Style, One minute each for 2 rounds.

Box Jumps

Thrusters x 45 #

Burpees

Wall Ball x 20#

Push Press x 45#

Pull Ups

Back Squats x 45#

l Lifts

KB Swings x 30#

Row

5 rounds for time of:

Clean 95#/ 65# x 10

Ring Push Ups x 10

Push Press 95#/ 65# x 10

L Pull Ups x 10

Tabata all messed up. Video

Squats

Push Ups

Burpees

Each round will consist of 20 sec. squats, 20 sec. push ups, and 20 sec. burpees. x8

Kirsty came to play for the first time today. Awesome first step Kirsty. Haley, Tracey and I took her through the warm up and bombarded her with squats and dead lift,  thrusters, pushpress, KB swings and med ball cleans. Good Luck Kirsty, keep us posted!!

Another personal record was broken today when Mike managed an impressive ten consecutive muscle ups. Way to go me!!

Rest Day

Jamie is not letting me rest on the quest for 40.  Thought I had a little breathing room from Jamies PR last week of 27 Pull UPs, well Friday Jamie smashed his old PR and has hit the 30 mark. Only ten to go. Awesome job man.

On a personal note: It has been extremely satisfying to watch you, us all, grow and improve. We must be doing something right to have such a dedicated and hard working group. Lets all try to bring in a friend and help spread the word.

Thanks to all of you who continue to make the journey fun.

Michael Fall

Filthy Fifty Friday 500 Fun For Fraser. We miss you buddy!

50 Jumping Pull Ups

50 Squats

50 Lunges

50 Box Jumps

50 Push Ups

50 Sit Ups

50 Dips

50 Skips

50 Vertical Leaps

50 KB Swings

Haley 6 Pull Ups

Tsuyoshi 3 Pull Ups

Chris 4 Pull Ups

Excellent job kids. I know how badly some of you wanted these.