Crossfit Guelph

2 Clean and Jerk on the minutes for 15 minutes. Last round max reps

Cindy

5 Pull Ups

10 Push Ups

15 Squats

6 rounds of:
30 squats
10 Pull Ups (chest to bar)
5 Clean and Press 155#
for Time

Run 2 K

Dead Lift 2000#’s

5x 50 Meter sprint

100 M Walking Lunges

Deadlifts may be at any weight ex. 250×8=2000 or 100 x 20=2000. Rest long enough between sprints to ensure they are sprints not runs

Skills Day

No classes. Krav Maga goes from 9 – 1 pm

See you all there

• 120 Double-unders
• 21 Knees-to-elbows
• 21 Jump squats
• 21 Burpees
• 80 Double-unders
• 15 Knees-to-elbows
• 15 Jump squats
• 15 Burpees
• 40 Double-unders
• 9 Knees-to-elbows
• 9 Jump squats
• 9 Burpees

10 Push Jerks, 95#
10 Wall Ball
10 HSPU
10 KB, Swings

As many rounds as possible in 20 minutes

Pain Storm

800m

50 squats

50 Push Ups

50 Sit ups

400M

50 Box Jumps

50 Push Press ( 45# or your choice)

50 Kb Swings 40#

400M

15 Pull Ups

“Chelsea”

5 Pull Ups

10 Push Ups

15 Squats

Every minute on the minute for 30 minutes.