A. Squat Snatch + Snatch Balance + Overhead Squat x5x4, rest 2min between sets
B1. 20 pullups x3
B2. KB Clean and Push Press 10 reps (5 per arm, complete one arm before you move onto the next) x3, rest 2min
C. Two Full Building sprints - Start at the bottom of the hill go around the building and end at the top of the hill. 1 to 1 rest and work ratio. If your time is 1:10, than you rest 1:10 before you do the second sprint.
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2010
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May
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- Go to Crossfit.com and checkout Garth doing filthy...
- What a Weekend For CrossFit Lions
- Team Lions Off To Regionals In Calgary
- CrossFIt Games Regional Workout Announced
- DB Split Snatch
- CrossFIt Total -- Happy Birthday BB Guns
- Reminder 9am class only Monday
- Saturday WOD
- Nicole
- Holliday Weekend Schedule
- Unbroken Wallball Burppe WOD
- Friendly Reminder
- Jackie -- Happy Monday
- Team WOD for this lovely Saturday
- Snatch Complex
- Rest Day/Make Up Day
- Elizabeth
- Box jumps and 800m running
- Manmakers
- Cardio Chipper to end the week
- Come on Canucks
- Rest Day / Make up Day
- Save on Foods Steps....w/t a twist
- Big Squats, Deadlift and Push Press
- Congrats to Scott, Annie and BB Guns
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May
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Hello ladies,
ReplyDeletemy work is volunteering all weekend at the Firefit competition on our rooftop parking lot. We are manning one of the station, I think the one where the firefighters break down a door. Saturday is individual competition and Sunday is team. I am volunteering on Sunday after-noon 2-8 and I need one or 2 more volunteer if anyone is interested? There's a beer tent...and plenty of firefighters!?
Let me know if interested, I will be out of town, back tomorrow evening.
Annie :)