Strength: 15:00 EMOM 2 Rep Split Snatch (Alt foot) Metcon 21-15-9 Bench Press (Men = BW women = ¾ BW) Run 400m between rounds Bonus Strength: 10 Rounds 10 Ring Rows 10 Ring Push Ups Bonus Conditioning: 10-1 Burpees 20 Double Unders Between rounds
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Strength: Push Press 2-2-2- AMAP @ Previous Working 1RM WOD: 10 rounds of: 1 minute of rowing Rest 15 seconds 30 seconds of Russian KB Swings (55/35) Rest 15 seconds Score is Calories rowed and KB Swings completed Bonus Strength: 5 attempts to set Max L-Sit Hold Mobility Bonus 15:00 Glute mobility/rehab 15:00 Shoulder Mobility Strength: Deadlift 3 – 3 – 3 AMRAP MetCon: "Taylor" 4 rounds for time of: Run 400 meters 5 burpee muscle-ups U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor. Bonus Strength/Conditioning: Max Sled push 25m in :30 Bonus Strength 2 3:00 max Burpee Bar Muscle ups Strength: 12:00 EMOM 2 Rep Power Clean Metcon In front of a clock set for 12 minutes: 1 minute of double-unders 1 minute of 50/30lb dumbbell snatches 2 minutes of double-unders 2 minutes of 50/30lb dumbbell snatches 3 minutes of double-unders 3 minutes of 50/30lb dumbbell snatches Bonus Strength: Single arm Barbell Snatch 2-2-2-2-2 Bonus Conditioning: Run 2.5k A Spring Slammin' good time! Strength: Back Squat 3 – 3 – 3 – AMAP @ 90% 1RM Metcon: For time: 115-lb. deadlifts, 50 reps 50 walking lunges 115-lb. back squats, 40 reps 40 toes-to-bars 115-lb. power cleans, 30 reps 30 burpee box jumps, 24 inch 115-lb. thrusters, 20 reps 20 triple-unders Bonus Conditioning: 20:00 Cap EMOM Even Min: Plank Odd Min Burpees (min 12) Keep going until min burpees is not met, plank is not held or time cap is reached Bonus Strength: Weighted Pull ups 2-2-2-2-2 WOD: Bench Press 2-2-2-2-2-2-2-2 Straight Legged Row 1:00 for Calories between Bench Sets Score total calories & total weight used Gym Record rowing cals for this workout is 210. Anyone who tops that # will be awarded a prize. Ladies, 165+ cals will qualify you. Strength/Skill Bonus: EMOM Increasing rep Ladder Toes to Bar 2,4,6,8,10, etc Congratulations Kaitlyn A for winning 1st place in the Scaled Division and Steve A & Daryl S for winning 2nd place in the Elite Division at this weekend's Spring Slam Ontario CrossFit League Competition. Way to go Dan S, Dan R, Nicki N, Tanya N, Keith F and Paula C for throwing down and kicking butt as well! You guys rock! Thank you to Jenn K, Shannon C, Amanda ?, Adam C, Sue A & Debbie A for their judging, greeting and helping make this such a great event! It wouldn't have happened without you! Special thanks to Chris and Shawn from the Ontario/GTA CrossFit League as well! |
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