Tag: running

A man in a grey shirt performs a pull-up at CrossFit 204 in Winnipeg.

Part 1 – Gymnastics Strength

5 sets of:
Max strict muscle-ups or max strict pull-ups
*If you can, start with strict chest to bar, then go to chin over bar
Rest 2 minutes


Run 600 m
30 wall-ball shots (20/14 lb., 10/9 ft.)
30 plate burpees

Rest 2 minutes

Run 500m
25 kettlebell swings (50/35 lb.)
25 burpee box jump-overs (24/20 inch.)

Rest 2 minutes

Run 400m
20 dumbbell snatches (50/35 lb.)
20 dumbbell hopping burpees

Time cap: 24 minutes

Want to Improve Skills?

Mad Skillz is a four-week block designed to help you practice movements that don’t come up as regularly as deadlifts, rowing and so on.

Sessions will run for 1 hour on Sundays at 11 a.m. from May 5 to 26.

Cost: $105

Coaches Geoff and Thomas will provide instruction, opportunity to practice, scaling strategies and progressions to help you get closer to the full movement.

Session 1 focus: Rope climbs.

This program is best suited for new and intermediate athletes who want some special training with skill movements.

Sign Up for Mad Skillz