Crossfit Guelph

25 pull ups
50 dead lifts, 135lbs
50 push ups
50 box jumps
50 floor wipers
50 clean and press, 1kettle bell
25 pull ups

Rest Day

Personal records:

Jamie 91 D/U’s

Tracey 120 # squat clean, new record by 15 #

Mike Dead Lift 335# up 10 # from the total. Rear lever at 90 degrees and return.

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Happy Birthday Michael!

In celebration of Mike’s birthday Fraser has put together this little WOD:

40’s
40 squats
40 Bench press (95#/65#)
40 ringdips
then 5 minutes rest.
4K run, he gets to do it with a 40# vest.

Morning:

15 14 13 12 11 10 9 8 7 6 5 4 3 2 1

OHS/Jumping Pull Ups

Evening:

Helen

400M run

21 K/B Swings

12 Pull ups

Helen

400M run

21 Kb Swings

12 Pull ups

3 rounds

Rest Day