 Strength:
Split Squat 3-3-3-3-3 (Each leg) Daryl’s B-Day WOD “Dirty 30” 30 Cal Row 30 Double Unders 30 Sit ups 30 Pull Ups 30 Pistols 30 Box jumps (30/24) 30 HSPU 30 KB Swings (75/55) 30 Burpees 30 Toes to Bar
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 Strength:
Thruster 2-2-2-2-2 MetCon: "Fran" 21-15-9 Thrusters Pull Ups  MetCon:
12:00 AMRAP 100 Double Unders 50 KB Swings (35/25) 40 Push Press (55/45) 30 Deadlift (55/45) 20 Sit Ups 10 Burpees Speed: 2000m Row for time Strength Class: Back Squat 3-3-3-3-3 Front Squat 2-2-2-2-2 OH Squat 1-1-1-1-1  Strength:
Weighted Pull ups: Strict C2B 1-1-1 Strict 2-2-2 Kipping 3-3-3 MetCon: 4:00 max Calorie Row 1:00 Rest 3:00 max reps Air Squats 1:00 Rest 2:00 max reps Pull Ups 1:00 Rest 1:00 max rep Push Ups  Remembrance Day WOD
11 min AMRAP 1:00 Silence 11:00 AMRAP 11 Hang Power Snatches (95/65) 11 Burpee 11 Lunge (95/65) [bar on back] 11 Hollow Rock At the first 11:00 mark pause and remember for entire 1:00 before starting 2nd 11:00 at point you left off. If possible, wear red in honour of those who’ve given their lives for our sake. Score is total rounds & reps of both rounds.  Strength:
15:00 EMOM 2 Reps Hang Squat Clean MetCon: “Christine” 3 rounds 500m row 12 BW Deadlift 21 Box Jumps (24/20)  Strength
Reverse DB Lunge 4-4-4-4-4 MetCon: 100-80-60-40-20 Double unders 50-40-30-20-10 Wall Balls (20/14#) 25-20-15-10-5 Push Ups  MetCon:
“Vincent” 10 rounds 20 DB push Press /DB Snatch (65/40#) 14 Pull Ups/14 Ring Rows (Odd Rounds = PP & PU, Even Rounds = Snatch & RR) 53m Farmers Walk (65/40#) CANADIAN ARMED FORCES WARRANT OFFICER PATRICE VINCENT, 53, WHO SERVED 28 YEARS AND WAS POSTED AT THE JOINT PERSONNEL SUPPORT UNIT IN ST-JEAN-SUR-RICHELIEU, QUE, DIED ON 20 OCT 2014, IN ST-JEAN-SUR-RICHELIEU, AFTER BEING STUCK BY A CAR DRIVEN BY A SUSPECTED HOMEGROWN TERRORIST. HIS CAREER AS A FIREFIGHTER BROUGHT HIM TO MILITARY BASES ACROSS THE COUNTRY, SERVING IN HALIFAX, VALCARTIER, QUE., MONTREAL, TRENTON, NORTH BAY, EDMONTON, COMOX, B.C. AND ESQUIMALT, B.C. Lifting Class: Bench Press 3-3-3-3-3 Front Squat, Hang Squat Clean, Squat Clean complex x 5  MetCon 1:
10 1-minute rounds of: 3 – Clean & Jerk, (185/135) Max reps burpee Rest 2:00 between Rounds Score is total burpees MetCon 2: "Annie" 50-40-30-20-10 Double Unders Sit ups Thank you all for 2 amazing years! It is an honour to be part of such an amazing CrossFit Family!  Strength:
Sumo Deadlift 5-5-5-5-5 MetCon: For time: - 1k Run or Row - 10 Pull ups - 20 Push Ups - 30 Kettlebell Swings (75/55) - 40 Double Unders - 50 Burpees - 40 Double Unders - 30 Kettlebell Swings (75/55) - 20 Push Ups - 10 Pull Ups - 1k Row or Run Strength Class: Strict Weighted Pull Ups 3-3-3-3-3 Strict Weighted C2B Pull Ups 2-2-2-2-2 Strict Weighted Ring Rows on Bench 1-1-1-1-1 |
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