Monday
Jul282014

TUESDAY, JULY 29TH, 2014

Warm Up

Strength Rotation A: Shoulder Press
Strength Rotation B: Cleans

50 Double Unders
21 Thrusters 95/55#
50 Double Unders
15 Thrusters 95/65#
50 Double Unders
9 Thrusters 95/65#

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Monday
Jul282014

MONDAY, JULY 28, 2014

Canada East was represented well at the 2014 Reebok Crossfit Games with Camille Leblanc-Bazinet stepping on the podium for her first time ever with a 1st place dominating win! A special mention to Michelle Letendre with a 4th place finish.

Congratulations to Handsome Rich Froning on his 4th consecutive Crossfit Games championship title!

Warm Up

Strength Rotation A: 5RM Front Squat
Strength Rotation B: 5RM Shoulder Press

Tabata "Ouch"

Hand Release Push-ups
Goblet Squats 1.5/1pood
Hang Power Clean 135/95#
Burpees

What is Tabata?
8 Rounds of 20 seconds of work and 10 seconds rest


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Saturday
Jul262014

SUNDAY, JULY 27TH, 2014

We will be leaving CFK at 11am to run to the base of Citadel hill

Group Warm Up

Hill Sprints

WOD
4 Rounds:
20 sit ups
15 push ups
10 air squats
Run to the sign 1/2 way up the hill (or down the sidewalk on a flat level)

Bring water and a towel if you want in case the ground is damp

Friday
Jul252014

SATURDAY, JULY 26TH, 2014

It's the WEEKEND! That means Bacon and Egg's! Oh yeah and a nice WOD too! For those of you watching the CrossFit games, do you think Handsome Rich can make it back to the podium this year, or will we see the young rookie stud Noah Ohlsen take the spotlight! All events can be viewed live online at http://games.crossfit.com

Warm Up

Strength Rotation A: Snatch
Strength Rotation B: Front Squat

5 Rounds
10 Handstand Pushups
15 Hang Power Cleans 155/110#


Thursday
Jul242014

FRIDAY, JULY 25TH, 2014

Warm Up

Strength Rotation A: Push Press
Strength Rotation B: Snatch

AMRAP 10
Snatch Complex 75/55#
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch

Score is how many full complexes (1 complex = all movements listed) you complete in 10 minutes.


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