CWOD:
Run 1 Lap
50 Air Squats
20 Pull Ups
15 SDHP (135/95 - Heavy/Med)
Run 1 Lap
40 Air Squats
15 Pull Ups
10 SDHP
Run 1 Lap
30 Air Squats
10 Pull Ups
5 SDHP
Run 1 Lap

Post comments.

20 minute time cap.

CWOD:
EMOM for 10 Minutes:
3 Heavy Deadlifts (Level 3)
or
5 Medium Deadlifts (Level 2)
or
7 Light Deadlifts (Level 1)

Rest 3 Minutes

AMRAP 7 Minutes
5 Box Jumps (30/24" - High)
5 Push Press (135/95lbs - Medium/Heavy)
10 Wall Ball (20/14lb to 10ft)

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Notes:
Choose either of the three levels. If you've been coming for more than 6-8 months consider yourself doing level 3 for tomorrow. If you're brand new, level 1. If you're somewhere in between then you'll be level 2.

It'll be the same weight for the deadlifts for 10 minutes. These are unbroken, touch and go reps.

3 minutes after the 10 minute mark you'll be started on your AMRAP. Again keep the intensity high as it's 7 minutes. Pick a box height that maybe you're not completely comfortable with and give it a shot. Push press should be as heavy as possible, but you should be able to maintain 5 unbroken each round.

Riah doing CrossFit math!

CWOD:
1 Squat Clean (155/105lbs Medium/Heavy)
3 Hand Release Push ups
5 Russian KB Swings (32/24kg Medium/Heavy)

Add 1 rep to each movement until you reach 5 SC, 7 HRPU, 9 KBS, then decrease until you reach 1-3-5 again.

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Notes:
Make sure the weight is heavy enough for the squat cleans, but you should be doing them unbroken, even on your set of 5. Plank, plank, plank for the push ups. The KBS should be nice and heavy and unbroken each set.

High intensity throughout the entire WOD. Race to the top and fly back down.

CrossFit Team Training Games 2013
We will be starting Team training for the 2013 CrossFit Games starting tomorrow. PLEASE let me know if you're interested in this by posting here or sending me an email at chad@crossfitcambridge.ca

CWOD
TBA
10:00AM

CWOD:
EMOM - Max 15 Minutes
7 Burpees
10 Sit Ups
Remainder of time double unders.

Workout ends when you've reached 500 double unders (175 tuck jumps) or 15 minutes.

SWOD/Technique:
Snatch 2-2-2-2-2

CWOD:
Run 1 Lap

5 Rounds of:
7 Kettlebell Swings (24/16kg - Medium/Light)
7 Box Jumps (24/20")
7 Snatches (135/95lbs - Medium)

Run 1 Lap

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Notes:
Drill your form tomorrow, don't increase the weight until you've got it. EVERYONE IS DOING FULL SQUAT SNATCHES.

For the CWOD. Start and end with the run. KB swings and box jumps are self explanatory. Again, the snatches will be full snatches. Unless you're doing the rx'd weight and it's light for you then you should be resetting after each of these reps. Make sure you're getting proper technique on all of them.

Fun:
Remember we've got our CrossFit BBQ at the Halls this Saturday as well as Andrew and Marion's charity event!

CWOD:
Every Minute on The Minute for 12 Minutes
3 Pull Ups
3 Knees to Elbows
3 Toes to Bar
For the remainder of the minute complete as many air squats as possible.
*Each round increase the reps by 1. So first minute is 3-3-3, next minute is 4-4-4, then 5-5-5, etc.

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Notes:
Try to increase your shoulder press from last week, if not at least stay the same.

For the CWOD. If these movements are tricky for you then these will be some of your subs. Banded pull ups or ring rows. Tucks for knees to elbow. Toes to bar on the ground. Same format.

Are these your smelly socks? I get it, I like to take mine off after a hard work out too! Just make sure you take them home with you please and thanks :)

Regular Class Times

CWOD:
AMRAP 13 Minutes:

7 Squat Cleans (115/75lbs - Light)
9 Sit Ups
11 Push Press (95/65lbs - Light)
Every Minute On The Minute complete 5 STRICT Hand Release Push Ups

Notes:
Keep moving on this one. Ensure your push ups are LEGIT! NO HIP SAGGING! Keep that plank position. Use an abmat for the sit ups if they're available. Same format as yesterday. We may need to set up a couple stations or partner up.

HOLIDAY HOURS
10AM, 1PM, 5PM

CWOD:
21 Thrusters (Light 85/55lbs)
21 Deadlifts (Medium 205/115lbs)
21 Pull Ups
Run 1 Lap
15 Thrusters
15 Deadlifts
15 Pull Ups
Run 1 Lap
9 Thrusters
9 Deadlifts
9 Pull Ups
Run 1 Lap

Post time to comments.

Notes:
We may have a few big classes tomorrow so be prepared to share a bar or two. We'll have 10 bars for the thrusters and 10 for the deadlifts. Just pick up a bar that's an appropriate weight and give'er.

Feel free to partner up for this one too if you'd like.

Nothing should be too heavy, so unbroken or close to unbroken is very reasonable.

Class WOD
Team WOD
10AM
TBA