Monthly Archives: August 2012

Tuesday August 28, 2012

Strength:
Shoulder Press
5-5-3-3-Max Reps

WOD:
3 Rounds
1 Min Pull Ups
1 Min Jump Squats
1 Min Kettlebell Snatch
1 Min Weighted Sit Ups
1 Min Rest

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Monday August 27, 2012

Strength:
Deadlift
5-5-3-3-Max Reps

WOD:
12 Minute AMRAP
10 Deadlifts
8 Box Jump Step Downs
6 Hand Release Push Ups

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Saturday August 25, 2012

WOD:
“Karen”
150 Wall Balls for time

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Friday August 24, 2012

Strength:
Back Squat
5-5-3-3-Max Reps

WOD:
800m Run
15 Cleans
15 Push Ups
400m Run
12 Cleans
12 Push Ups
200m Run
9 Cleans
9 Push Ups

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Wednesday August 22, 2012

Strength:
Snatch Practice

WOD:
10 Minute AMRAP
10 Snatch
30 Double Unders

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Tuesday August 21, 2012

Strength:
Push Jerk
3-3-3-3-3

WOD:
4 Rounds
15 Thrusters
15sec L Hang
15 Mountain Climbers

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September Fundamentals Course!

Due to the large interest in Fundamentals that I have received over the past few weeks I am posting this info early. September Fundamentals class will be capped at 10 people, the first 10 people to pay will be given the spots. The cost of the course is $150 and classes will run Monday & Wednesday nights at 8pm and Saturday at 10am for the entire month. We accept cash or cheque made out to CrossFit Summerside and payment can be dropped off to the gym today, tomorrow or anytime next week.

Monday August 20, 2012

Strength:
Front Squat
5-5-3-3-Max

WOD:
20 Minute AMRAP
400m Run
10 Kettlebell Swings
5 Burpees
Rest 1 Minute

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Saturday August 18, 2012

4 x 400m Team Relay

WOD:
“Grace”
30 Clean & Jerks 135/ 95

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Friday August 17, 2012

Strength:
Deadhang Pull Ups x 5 Sets

WOD:
4 Rounds
10 Wall Balls
50m Overhead Walking Lunges
10 Push Ups

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