CrossFit Summerside

This Fridays noon hour class is cancelled. 6am is still on so roll out of bed early! Sorry for the inconvenience.

WOD:
“CrossFit Total”
1 Rep Max Shoulder Press
1 Rep Max Back Squat
1 Rep Max Deadlift

Score is total weight for all 3 lifts.

WOD:
“The Chief”
3 minute AMRAP
3 Power Cleans
6 Push Ups
9 Air Squats

Rest 1 minute after the 3 min AMRAP and repeat 5x.

There are some time changes for Mondays classes. Here are the times

Fundamentals – 8:00 am

Regular Class – 12:00 noon

WOD:
Partner WOD
5 minutes Deadlift Hold while partner does Pull Ups
5 minutes Squat Hold while partner does Toes to Bar
3 minutes of partner carry

Score is total reps for your team.

Strength:
Clean
1-1-1-1-1

WOD:
10:1 Clean and Jerk
1:10 Kettlebell Swings

Strength:
Snatch Balance
1-1-1-1-1

WOD:
12 minute AMRAP
15 sec Handstand Hold
15 sec L Hang
15 Burpees

Strength:
Shoulder Press
1-1-1-1-1

WOD:
3 Rounds
15 Box Jumps
10 Med Ball over Bar
5x Shuttle Run

WOD:
1/2 Murph
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run

Partition the pull ups, push ups and squat anyway you want but start and finish with an 800m run.

WOD:
400m Run for time.

4 Rounds
10 Single Arm Snatch
15 Weighted Sit Ups
20 Weighted Jump Squats

(same weight for all exercises)