SKILLS:
Snatch
Squat Clean
Pullups

WOD: "Randy"
For time:
75# Power snatch, 75 reps

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HAPPY CANADA DAY!

WOD:
Five rounds for time of:
400m run
30 Kettlebell swings
15 Pull-ups

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"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Three on the right (from left): Mike Burgener, Casey Burgener, Natalie Burgener (nee Woolfolk). Training @ Moss Park Armoury this weekend... I wasn't :(

WOD:
3 rounds for time of:
250m row
10 Broad Jumps
10 Pullups

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WOD:
3 rounds for time:
400m run
21 Kettlebell swings 1.5 pood
12 Handstand push-ups

(HSPU's can be scaled using bands, not subbed)

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WOD:
3 rounds for time of:
400m run
5 Clean & Jerks 165#/115#
10 Pullups

WOD:
For time:
Lunge 100 ft.
21 Pushups
21 Situps
Lunge 100 ft.
18 Pushups
18 Situps
Lunge 100 ft.
15 Pushups
15 Situps
Lunge 100 ft.
12 Pushups
12 Situps
Lunge 100 ft.
9 Pushups
9 Situps
Lunge 100 ft.
6 Pushups
6 Situps

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WOD:
Clean 1-1-1-1-1-1-1

Warm-up with appropriate weight.
The first 6 singles are warm-up, ending with a 1RM Clean.

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WOD:
"Fran"
21-15-9
Thrusters 95#/65#
Pullups

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WOD:
400m Run
50 Wall Ball
40 Situps
30 Thrusters 65#/45#
20 Pushups
10 SDHP 135#/95#

WOD:

5 rounds for time of:
10 Deadlift 245#/165#
10 Burpees

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WOD:
3 Rounds for time of:
5 Clean & Jerks 155#/115#
10 Pullups

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Happy 19th Birthday Kevin!!!

WOD:
Run 1 mile, then
3 rounds for time:
19 Box Jumps 24"
19 Jerks 95#/65#
3 Rope Climbs

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WOD:
"Broomstick Mile"
25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
25 Deadlift
50 Squat Cleans
400m Run
50 Snatches
400m Run

All movements are done in synchrony using a PVC only.
Runs are done as group. This is a team WOD - do it together!

WOD:
21 Dumbbell squat snatches, right arm
21 Wall ball shots
21 Dumbbell squat snatches, light arm
18 Wall ball shots
15 Dumbbell squat snatches, right arm
15 Wall ball shots
15 Dumbbell squat snatches, left arm
12 Wall ball shots
9 Dumbbell squat snatches, right arm
9 Wall ball shots
9 Dumbbell squat snatches, left arm

Total weight of DB = 40% of bodyweight.
Example: 175# = 35# for males & 25# for females

WOD:
Three rounds for time of:
15 Deadlifts 225#/155#
15 Handstand push-ups
15 Thrusters 95#/65#

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