Daily WOD

"Lynne" 5 rounds for total reps: Max reps Bench Press (BW / .75BW) Max reps Pull-Ups - If you are capable of 15+ consecutive kipping pull-ups then do Strict "Lynne" - If you aren't able to do at least 5 reps of either movement to Rx'd standard perform 10 appropriately...

4 rounds for time: 15 Power Cleans (52.5/35kg) 15 Box Jumps (24/20") 15 KB Swings (24/16kg) 15 Ring Dips httpv://www.youtube.com/watch?v=JHRR81RttNY...

A) Front Squat 5 RM B) 7 rounds for time: 5 Deadlifts @70% 5 Chest-to-Bar Pull-Ups httpv://www.youtube.com/watch?v=aes_TVAAzCc...

Well done to Kris Corrie who had a big weekend of competition. At Cougars on Saturday he qualified for the Nationals in weightlifting and on Sunday, in the CrossFit Electrify competition, he placed  third  after the initial workouts were completed but withdrew from the final....

A) “Helen” 3 rounds for time: 400m Run (^800m) 21 KB Swings (24/16kg) (^32/24kg) 12 Pull-Ups (^C2B) or B) For time: 300 Double Unders 100 Push Presses (45/30kg) - Scaling: #1 10 rft: 30 Double Unders, 10 PushPresses #2 5 rft: 30 Double Unders, 10 Push Presses httpv://www.youtube.com/watch?v=-Y4_0QtOTv4...

Weightlifting with Paige - 5am, 8.30am, 5pm. Check the Facebook page for details. Open Gym with April - 4pm Gymnastics. Accessory strength on the rings. Friday WOD Back Squat 7-7-7-5-5-5-3-3-3 (Optional extra - half reps of the Open Gym met con) Open Gym metcon For time: 1000m Row 800m Run 60 Situps 40 Box Jumpovers (24/20") 20...

“The Chief” AMRAP in 3 minutes: 3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats - Rest 1 minute between cycles - Repeat for 5 cycles - Begin each new cycle where the last one left off - Score = Total rounds completed + extras ...

A) Power Snatch B) Regionals 15.1 "Randy" For time: 75 Power Snatches (35/25kg) Don't be fooled folks, it isn't going to be this easy. httpv://www.youtube.com/watch?v=pJIuqT1DkbY ...

We'll be placing an order for hoodies soon. Pre-order only. Check the Community Board at the gym for colour and sizing options to pre-order. WOD 2 rounds for time: 40 Kettlebell Swings (24/16kg) (^32/24kg) 400m Run 30 Situps (^T2B) 30 Box Jumps (24/20") (^30/24") 20 Deadlifts (102.5/70kg) (^125/90kg) 20 Pushups (^HSPU) ...

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