Category : WOD
4 Rounds for time:
40 Double unders
10 OH Squats @ 40% OR push press @ 40%
10 min AMRAP:
5 Pull-up
10 Push-up
15 Bodyweight squat
Like CrossFit and hate cancer?
What: A Crossfit workout to raise money for Women’s Cancer Research
and Treatment (Princess Margaret Hospital). The WOD will be Fight Gone Bad
When: Saturday, April 21st from 10AM – 1PM.
Where: Crossfit Colosseum, 222 Islington Avenue, Unit 4, Etobicoke, ON
Why: We are on a mission to find a cure for women’s cancers! In
September we will be completing a two-day 60km walk as part of the
Weekend to End Women’s Cancer. For this event we have committed to
raising a total of $4500. This workout will help us reach our goal and
contribute to finding a cure for cancer.
How to Participate: RSVP to the Facebook event any time before April 21st.
Feel free to invite others who are interested in coming!
Prizes!
There will be prizes for first place male and female (Rx’d
and Scaled) as well as best workout outfit – Wear your pink!
Cost: $20.00 per person (tax receipt available upon request)
Social BBQ to follow the event!
Join our Team & Help Us Destroy Cancer!
https://www.facebook.com/events/226635510769084/
Metcon:
Part 1: For time. 15-12-9, heavy DB thrusters + burpees
Part 2: 30 knee to elbow for quality (not for time), rest as needed.
8 rounds for time:
3 Man makers
9 Ball slams
*15min cut-off
Weekly Warmup
2mins @ 70% run, row, skip, bike, then 2-3 rounds of:
10-15 low box step-up per side
10 wall facing wall slides
10 shoulder pass throughs
10 OH Squat empty bar or PVC
Group Metcons
Monday
7 rounds for max reps:
30sec Wall ball
30sec Rest
30sec KB swings
30sec Rest
Tuesday
8 rounds for time:
3 Man makers
9 Ball slams
*15min cut-off
Wednesday
Part 1: For time. 15-12-9, heavy DB thrusters + burpees
Part 2: 30 knee to elbow for quality (not for time), rest as needed.
Thursday
10min AMRAP:
5 Pull-up
10 Push-up
15 Bodyweight squat
Friday
4 Rounds for time:
40 Double unders
10 OH Squats @ 40% OR push press @ 40%
Saturday
Fran
For time. 21-15-9, thursters and pull-ups
Foundations
Workout 1
A. Deadlift, 3×5, ramping sets. Rest 2mins
B. Pendlay Row 4×8, rest 90sec
C. Group Metcon
Workout 2
A1. Push Press 3x, rest 90sec
A2. Chin-ups 3×3-6, rest 90sec
B. Group Metcon
Workout 3
A. Back squat 3×8, Rest 2mins
B1. Poliquin Step-up 2×20-25, rest 30sec between each side
B2. Powel Raise 2×6-10, rest 30sec between each side.
C. Group Metcon
Workout 4
A. Shoulder Press 3×8, rest 2mins
B1. Barbell FFESS with front squat rack position 3×6/side [4010]
B2. Ring Rows 3xmax reps
C. 6 mins skipping.
D. Side plank 3x60sec per side. Rest 45sec between sides.
Training – General
Workout 1
A. Push Press 1RM, rest as needed
B. Back squat 1RM, rest as needed
C1. Powel raise 3×5-8/side [4010 tempo]
C2. Poliquin step-up 3×20-25/side
D. 20 knee to eblow, rest as needed
Workout 2
A1. 4×2 tough Turkish Get-up per side. rest as needed.
A2. 4×2-4 chin-ups, rest as needed
B. Group Metcon
Workout 3
A1. FFESS 4×6, rest 90sec
A2. Pendlay Rows 4×6, rest 90sec
B. Group Metcon
Workout 4
A. Bench Press 1RM, rest 2-3mins between heavy sets
B. Chin-up, 1RM, rest 2-3mins between heavy sets
C. Front Squat 3×3@80%
D. 2min max double unders
Workout 5
4 sets:
A. Muscle-up practice, 3-6 reps OR 3-6reps of ring dips + chin-ups. Rest as needed
2 sets:
B1. Skin the Cat, 3-5 reps. Rest 60sec
B2. High Box Step-ups, 6-8reps per side, rest 60sec
C. Group Metcon
Training – Olympic Lifting
Workout 1
A. Push Press 1RM, rest as needed
B. Back squat 1RM, rest as needed
C1. Powel raise 3×5-8/side [4010 tempo]
C2. Poliquin step-up 3×20-25/side
D. 20 knees to elbow, rest as needed
Workout 2
A. Hang Snatch + OH Squat 5×2 @ 70%, rest 60sec
B. RDL 4×6 [4010], rest 90-120sec
C. Group Metcon
Workout 3
A. Split jerk 1RM, then 3×2 @ 85%
B. Hang snatch 1RM, then 3×2@85%
C. Snatch pick-up drill 4×3 with 3sec pause at knees. rest 2.5mins
D. Front squat 4×2@85-90%, rest 2.5mins
Workout 4
A. Bench Press 1RM
B. Chin-up 1RM
C. Group metcon
Workout 5
A. 4 sets with light weight for technique: 3 muscle clean, 3 jumping clean pull, 3 hang power clean.
B. Hang power clean, technique work at 50% load. 10×2.
C. Group Metcon
Sorry for the delay.
In 12mins, build as high as possible:
3 thrusters @ 40% 1RM
3 pull-ups
6 thrusters
6 pull-ups
9 thrusters
9 pull-ups
12 thrusters
12 pull-ups
…
Reminder, Friday’s classes are 12pm and 5pm.
Normal schedule on Saturday.
In teams of 3, with each team mate completing one full round before switching, complete 4 rounds each of:
10 DB Thrusters @ 40% 1RM push press
12 Cals on Airdyne OR 10 on Cals Rower
Jackie
For time:
1000m row, 50 thrusters (45/30), 30 pull-ups
We’ve done Jackie a number of times.
We’re running a Gymnastics Seminar on April 14 with Tanya Doerr.
There is a sign-up sheet at the gym. There are only 10 spots total.
Tanya’s Bio:
I am a registered physiotherapist and certified NCCP (National Coaching Certification Program) Level 2 gymnastics coach. I have coached gymnastics at a variety of levels for over 10 years, and am a lifelong fitness enthusiast. Currently I am a competitive cheerleader, and was selected to be a part of Team Canada at the Cheerleading World Championships in 2011, helping to bring home a gold medal for our country. I have also just been selected to represent Canada again at the 2012 World Championships.
Metcon
Part A
4 sets:
20sec battling ropes
60sec rest
[rest 2 mins between A and B]
Part B
4 sets:
AMRAP burpees in 60sec
rest 3mins
Part A:
2min max double unders
Part B
Death by Wall ball + box jumps
On minute 1, perform 4 wall ball and 4 box jump. On minute 2 perform 5 wall ball and 5 box jump. Add 1 repetition each minute and continue until you are unable to keep pace.
