Congrats to The Herd for finishing first in the Stadium Showdown, great work everyone!!! Special thanks to Dan, Undefeated CrossFit, the Winnipeg Blue Bombers, and everyone else who helped make this happen!
CROSSFIT
MetCon
6 Rounds For Time of:
200m Run
6 Deadlift (55/75#)
9 Hang Power Clean (55/75#)
12 S2OH (55/75#)
15 Back Squats (55/75#)
Reminder to everyone that tomorrow evening’s classes have been cancelled due to the Stadium Showdown!!!
Click HERE to purchase tickets to the game and cheer on The Herd during halftime!!!
Hope to see you out there!
CROSSFIT
Strength
A) Superset (Ascending Weights):
i) Close Grip Bench Press 12-12-12-8-8-8
ii) Tricep Skull Crushers 10-10-10-10-10-10
B) Superset (Ascending Weights):
i) Bent Over Static Rows (GHD) 8-8-8-8
ii) Wt’d GHDHE 5-5-5-5
iii) OH BB Walking Lunge 10-10-10-10
Accessory
3 Rounds of:
60s MAX Reps Tire Flips
60s Rest
CROSSFIT
Gymnastics
50 T2B For Time (5 Minute Cap)
3 Minutes Rest
50 HSPU For Time (5 Minute Cap)
3 Minutes Rest
50 Pistol Squats For Time (5 Minute Cap)
MetCon
3 Rounds For Time of:
15 Medicine Ball Cleans (14/20#)
15 KB Swings (1/1.5 Pood)
CROSSFIT
Lift
i) Hang Muscle Snatch 3×5 (Light/Ascending)
ii) Power Snatch 3×2 @ 70%
iii) Snatch 3×1 @ 85%
MetCon
For Time:
50 Situps
2 Ring Muscle Ups
40 Situps
4 Ring Muscle Ups
30 Situps
6 Ring Muscle Ups
20 Situps
8 Ring Muscle Ups
10 Situps
10 Ring Muscle Ups
Don’t forget to come down this Tuesday to find out what our *NEW & FREE* Learn To CrossFit class is all about!!!
Please email hugo@crossfit431.com for more details.
CROSSFIT
Strength
OH Squats 4×2 (Ascending)
MetCon
For Time:
750m Row
7 Rounds of:
5 Deadlifts (185/225#)
5 HSPU
750m Row
