CrossFit 951

WOD

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

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WOD

Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

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WOD

Welcome back!  Hope everyone had a good holiday.  We are back to normal class hours.

Tabata Squats

Run 1 Mile

Tabata Squats

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"FUCT"

Courtesy of CrossFIt Calgary:

10 Rounds for reps:
 
1:00 Squats
1:00 Rest

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WOD

Front Squat 3-3-3-1-1-1

Then

Max rounds in 12 Minutes:

7 HSPU

7 Pull Ups

WOD

Clean 3-3-3-1-1-1

Then

Max rounds in 10:00:  7 Body Rows, 7 Dips, 7 Box Jumps.

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WOD

Run 3 x 1000m, rest 3:00 between each.

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WOD

Weighted Pull ups 5-5-5-3-3-3

Then

5 rounds for Time

6x Deadlift
6x Bent row
6x Hang power clean
6x Front Squat / Push Press aka-Thrusters
6x Push-ups (hands on bar)

WOD

Front Squat 5-5-5-3-3-3

Then

On the minute for 10:00-3 swings right hand, 3 presses right hand, 3 snatch balance right hand, 3 swings left hand, 3 presses left hand, 3 snatch balance left hand.

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WOD

Go for a run!  Take a half an hour and go run somewhere.  Enjoy the scenery, and the time to yourself, or run with a partner.