Workouts

crossfit-204-group-feb-2017-hands

crossfit-204-group-feb-2017-handsOverhead squat 3-3-3

Front squat 3-3-3

Back squat 3-3-3

Rest 2 minutes between all sets

 

50 sense

50 chest to bar pull-ups

50 handstand push-ups

Every minute on the minute, perform 20 double-unders

Time cap:15 minutes

It just got really quite in here.

It just got really quite in here.Louis Riel Day: All regular classes will be cancelled.

There will be a holiday workout at 11 am.  Please sign up here as you normally would. The workout is set for two hours, but you will not be working out for two hours.

We’re doing the signature workout Brett – wear your oldest, rattiest T-shirt in tribute!

Come on out and make some new friends!

 

crossfit-204-dec-9-legends-13

crossfit-204-dec-9-legends-13Gone in 60 seconds…

3 sets:

Minute 1: max calories on assault bike

Rest  30 seconds

Minute 3: max burpees

Rest 30 seconds

 

3 sets:

Minute 1: max dumbbell clusters (50/35lb.)

Rest 30 seconds

Minute 3: max burpees

Rest 30 seconds

 

3 sets:

Minute 1: max meters on rower

Rest 30 seconds

Minute 2: max burpees

Rest 30 seconds

CrossFit 204-BS curl

CrossFit 204-BS curlFloor press 5-5-3-3-3-10

Increase the load on the triples from last week, provided there were no misses.

3 rounds:

Minute 1: Max set of barbell strict presses (45/35lb.)

Minute 2: Max set of banded triceps extensions

Minute 3: Rest

3 rounds:

Minute 1: Max set of barbell biceps curls (45/35lb.)

Minute 2: Max set of ring rows

Minute 3: Rest

crossfit-204-ks-hspu2

crossfit-204-ks-hspu2Monster Mash

Nate

As many rounds and reps as possible in 20 minutes of:

2 muscle-ups

4 handstand push-ups

8 kettlebell swings (70/55lb.)

Rest 5 minutes

2 rounds:

1 max set of unbroken of wallball shots (20/14lb.-10/9ft.)

Rest 1 minute

1 max set of unbroken power cleans (135/95lb.)