Crossfit Saint John » WOD

Wednesday, February 22, 2012

Mike J — Wed, 22 Feb 2012 01:27:07 +0000

” Barber”

2 Rounds For Time:

15 Handstand Push Ups (No Shoes Please)
20 Pull Ups
25 Box Jumps (30, 24)
30 Deadlifts (185, 135)
35 Burpees

Post results and comments

Tuesday, February 21, 2012

Mike J — Mon, 20 Feb 2012 23:00:15 +0000

“Jackie”

1000 Meter Row
50 Thrusters (45)
30 Pull Ups

Post results and comments

Monday, February 20, 2012

Mike J — Mon, 20 Feb 2012 04:40:07 +0000

We will have the Open WODs on Thursdays. They will be the daily WOD. Registered athletes will be provided with judges. A second opportunity to perform OPEN WOD will be Saturday morning upon request.

Warm Up

AMRAP 20:

400 Meter Run
21 Deadlifts (155, 105)

Post results and comments

Friday, February 17, 2012

Mike J — Thu, 16 Feb 2012 23:00:57 +0000

Squat Cleans – Go for 1 rep max

Elizabeth

21 – 15 – 9

Squat Cleans (135/95)
Ring Dips

Post results and comments

Thursday, February 16, 2012

Mike J — Wed, 15 Feb 2012 23:00:30 +0000

NO 6AM SESSION

Snatch Complex

AMRAP 5

Power Snatch (60, 40)
Hang Power Snatch
Snatch Balance
Overhead Squat

Then take on Flight Simulator

5, 10, 15, 20…50, 45, 40…10, 5 Reps of Consecutive Double Unders

20 Minute Cap

Congrats go out to newcommer Paytrice Daigle and wife who gave birth to their new baby girl.
Mackenzie Joelle Daigle and mother are doing well!

Wednesday, February 15, 2012

Mike J — Tue, 14 Feb 2012 23:00:46 +0000

Bench Max Reps at Bodyweight

For Time:

12 HSPU’s 2 Power Cleans
10 HSPU’s 4 Power Cleans
8 HSPU’s 6 Power Cleans
6 HSPU’s 8 Power Cleans
4 HSPU’s 10 Power Cleans
HSPU’s 12 Power Cleans
Men’s Weight: 155 Women’s Weight: 105

Post results and comments

NO SHOES AGAINST WALLS PLEASE

Tuesday, February 14, 2012

Mike J — Tue, 14 Feb 2012 05:23:32 +0000

Warm Up

Overhead Squat 5 x 3

” Buccaneer “

3 Rounds for max reps in 1 minute of:

Kettlebell Swings (55,35)
Box Jumps ( 24, 20)
Toes To Bar
Jumping Lunges
No rest between rounds

Post results and comments

Monday, February 13, 2012

Mike J — Mon, 13 Feb 2012 04:03:30 +0000

Warm Up

Work on mobility

OPEN WOD 11.6

AMRAP 7 min

3 Thrusters (100/65) Masters – (90/55)
3 Chest to bar pull ups
.
6 Thrusters
6 Chest to bar pull ups
.
And continue to escalate by 3s until time stops…

Saturday, February 11, 2012

Mike J — Sat, 11 Feb 2012 02:58:53 +0000

Morning WOD @ 10am

Friday, February 10, 2010

Mike J — Fri, 10 Feb 2012 06:26:50 +0000

Warm Up

Goat Day

Select 2 or 3 movements that you are capable of doing but present a significant challenge.

These movements must contain at least one bodyweight movement, and a bar lift of sorts, and 3rd movement is anything of your choice.

We will set it up as an AMRAP 15.