Crossfit Guelph

6 rounds of:

250 M row

Skipping

Roving Plank

Rower determines duration at each station.  More people = more stations!

Rest Day

Karate tournament in London.

How did we do, one might ask? Well:

Adults:

Erika 1st place fighting(Shiai) , first place forms(Kata)

Albert 1st,2nd

Blake 3rd,1st

Les 1st

Kevin 2nd,1st

Tracey 1st,2nd

Kids:

Haley 2nd place fighting(Shiai), 1st place forms(Kata)

Michael 1st,3rd

Tsuyoshi 2nd,2nd

Chris 1st,1st

Chad 1st,3rd

Santiago 1st,3rd

Colin 1st,2nd

Madeline 2nd,2nd

Gavin 1st,3rd

Mathew 1st,3rd

T.J 1st,3rd

Elsha ??

Not much more to say is there. CrossFit plus karate is good.

Congratulations to all of you. Each of you fought with spirit, focus and control. I am proud of the way you represented our club and yourselves. I think it is safe to say they now truly fear us.

The Wod is on the board at the club. Will be posted to the boards tomorrow

Next time we do this we will try and get the last few members out as well. Awesome fun, hope everyone is feeling as carbohydrate overloaded as I am this morning! Jamie, Tracey,Kelly,Fraser,Les,Charlie, and Sara, thanks for coming out. Its not just the time we spend in our box that brings us closer but also the camaraderie after. Here’s to the Arena, and to the brave souls of the evening ( you know who you are) the Underground.

Thanks for making our box what it is!

Mike

P.S Thank you to Haley and Clay for helping with timing so I was able to participate alongside you all.

Angie

100 pull ups

100 push ups

100 sit ups

100 squats

Friday morning class will be canceled! Please pass this around. We will have an evening class as scheduled and then all get together for some adult beverages afterwards. See ya’ll Friday evening.

Mike

3 rounds for time of:

20 Lunges75#

15 Clean and Push Press 75#

10 Back Squat 75#

5 jumping Squats

Morning:

Back Squats 3 3 3 3 3 1 1

Evening

Fight Gone Bad :

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)

Barbara light

3 rounds for time:

20 Pull ups

30 push ups

40 sit ups

50 squats