Saturday 05/26/12
Workout
10 9 8 7 6 5 4 3 2 1
Muscle-Ups / CTB Pull-ups
Deadlift
Snatch
Handstand Push-up
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Natural Strength CrossFit
Forging Elite Fitness in Kamloops, B.C.
Friday 05/25/12
Workout
“The Bear”
Power Clean
Front Squat
Press
Back Squat
Press
7 Repetitions for 5 Rounds
Rest as necessary between rounds, try to increase weight, but 7 repetitions are to be completed without letting go of the bar, ie: touch and go on the floor only
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Compare to 01/30/12
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Thursday 05/24/12
Workout
Run 1 Lap
25 Wall Ball
1 Rope Climb
4 Rounds
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Compare to 09/30/10
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Wednesday 05/23/12
Workout
“Annie”
50 40 30 20 10
Double-unders
Sit-ups
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Compare to 12/20/11
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Tuesday 05/22/12
Another creation by our incredible friends at Crock of Shirt
Workout
Part One:
Row 2 km
Part Two:
7 Box Jumps
7 KB Swings
7 Burpees
AMRAP in 5 minutes
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Compare to 02/03/12
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Monday 05/21/12
Team Workout
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)
WhiteboardSunday 05/20/12
Mobility
“The chief condition on which, life, health and vigor depend on, is action. It is by action that an organism develops its faculties, increases its energy, and attains the fulfillment of its destiny.”
– Colin Powell
Note: NOON WOD ONLY Tomorrow
Saturday 05/19/12
Workout
Row 500m
50 Hang Power Cleans
Row 400m
40 Push-Press
Row 300m
30 Box Jumps
Row 200m
20 Snatch
Row 100m
10 Burpees
Monday – NOON Workout ONLY
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Friday 05/18/12
Workout
10 Pull-ups
5 Thrusters
50m Walking Lunges
100m Shuttle
5 Rounds
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Thursday 05/17/12
Workout
“The Chief”
5 rounds of:
AMRAP in 3 minutes of:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1 min. between rounds
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Compare to 11/02/11
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Performance Planning
Upcoming Events
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Further Friends
- CrossFit Regina
- CrossFit Vernon
- Dr. Sears ZONE
- Power Firm
- Q Energy Drink
- Real Extreme RX
- Somatic Integration
- Special Olympics
