Crossfit Guelph

We are doing CrossFit Total.

Giver!!

Max effort of shoulder press,back squat and dead lift. Three tries at each lift.

Pull Ups:

1 in the first min

2 in the 2nd

3 in the third

to failure.

Kids Karate Class WOD:

Intermediates: 500 M row

Juniors:

10 min max rounds :

2 burpees

5 push ups

10 box jumps

15 squats

5 rounds of:

7 Pull Ups

7 Thrusters 75#

7 Burpees

3 rounds for time of:

5 Ring Dips

10 Hollow Rock

15 Pull Ups

20 K/B Swings 35# Alternating Arms

25 Burpees

FGB

Fight Gone Bad:

1 minute rounds of

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

Rest Day

Rest Day

Adam, from Steel City CrossFit is hosting/organizing our first Canadian CrossFit group event. On May 10th please join us for a CrossFit Total day. Results will be posted to Adam’s website at Steel City CrossFit.

CrossFit Total is the total weight lifted in three catagories:

Squat, shoulder press, and dead lift. Three attempts per category are allowed.

Coin toss:

Heads:

150 Burpees

Tails:

Tabata Something else:

Box Jumps

Push Ups

Squats

Each round will consist of  20 seconds of Box Jumps/Push Ups/and Squats.

Chipper Light:

50 Push Ups

50 Squats

50 Push Press 45#

50 Box Jumps

50 Sit Ups

50 K/B Swings