Crossfit Guelph

Warm Up:

400M

200M

100M

50M

Skill:

Turkish Get Up

Wod:

4 rounds of one minute each of:

HSPU

Dead Lift

Double Unders

Turkish Get Ups

One minute rest between rounds

Warm up:

2 rounds of

10 GHD sit ups, 10 BTB squats, 100M row, 10 pull ups

Skill:

Pose running

Wod:

3 rounds of:

400m Run

10×50M sprint

400M run

5×100M sprint

4 rounds of:

25 Burpie Pull Ups

25 Lunges

25 Box Jumps

Warm Up:

5 x 100′

10 Squats

Skill:

Pose running

WOD:

2 rounds of

100 Kettle Bell Swings 1.5 Pood

Run 1 K

This is pretty sick! Thanks to Julie for sending this one my way.

http://www.youtube.com/watch?v=kv3FMsW4U7I

Warm Up:

Work Up to Max Dead

Double Unders

Skill:

M/U Transition

WOD:

5 Rounds of

2 x B/W Dead lift x 3

3 x M/U

200M Run

Warm Up:

Get warm

Skill:

Kipping

WOD

Cindy

5 Pull Ups

10 Push Ups

15 Squats

Max rounds in 20 Minutes

Warm Up

1x CFHQ

3x

200M row

5 GHD Sit ups

20 D/U’s

Skill:

Bottom Position

Wod:

Front Squat

3 3 3 3 3

Run 2 K

10 x 100′ Sprints

Warm Up

2 X CFHQ

Skill:

Cleans with bar.

WOD:

Elizabeth

21 15 9

135 Clean

Ring Dips.