Crossfit Guelph

Mary:

5 HSPU

10 Pistols

15 Pull Ups

Max rounds 20 min.

50 reps each of:

Tuck Jumps

D/U’s

B/W Deads

D/B Swings

Push Press 45#

Burpees.

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Clean space for time, or whatever Tracey has in mind.
Tracey has in mind”
Using a barbell (M:95#/W:65#), complete as many rounds as you can in 10 minutes of:

Walk 50′ with the weight pressed over head
5 full squat cleans
Lung step back with weight on shoulders
5 full squat cleans

Fight Gone Bad

Wall Ball

SDHP

Box Jumps

Push Press

Row

One min at each station, 3 rounds with one min break between rounds

Colleen and Jerk – slightly modified.

Barbell Hang squat clean and three jerks.

Pick your weight

10 rounds for time.

Uma

DL+box jump 190
Pull ups
Push Press (choose weight)
15 12 9

For the deads and box jumps you do one of each to count a rep.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24.”

MVP

1 Muscle Up

3 V ups

5 Push Ups

Max rounds in 20 minutes.

Sub rope climbs for M/Us if you have to.

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