CrossFit Newmarket Central
125 Harry Walker Parkway, Unit B
Newmarket, ON, L3Y 7B8 Canada
Happy Belated Birthday Sandy Mcgee & Adam Metselaar!!
Happy Birthday Jennifer Bishop and Natalie Rodrigo!!
WOD: Tabata Something Else
Rest 1 Minute
Tabata = 8 Rounds of 20 seconds of work followed by 10 seconds of rest. Your score will be the lowest amount of reps from any given round (calories for the rower). Total your 5 scores from each exercise to give you the total score for tabata something else.
Strength - Push Press 5-5-5-5-5
Met Con - 8 minute AMRAP
Buy in: 500m Row. With the remaining time accumulate as many reps of:
5 Deadlifts #115/75
5 Push Press #115/75
5 Back Squats #115/75
Strength - Overhead Squats - 5-5-5-5-5
Met Con - 12 minute AMRAP:
8 Ring Dips
12 KB Swings #1.5/1 Pood
14 Alternating Jumping Lunges (7/side)
WOD Monday: Tabata Something Else
WOD: Squat clean ladder - 20 minute cap
Starting with ~50-60% of your current 1 RM (if you don't currently have a 1RM the coach will help decide where to start)
Each minute perform 1 squat clean. Upon completion of the lift add 5 pounds. At the top of every minute perform the lift, if failed, you have the rest of the minute to try again. If not successful, lower the weight and continue working with it for the remainder of the 20 minutes.
2013 5K Run-Walk-&-Roll for Spinal Cord Injury Recovery
We had an amazing turnout of members last year for this great event. You can sign up through the link below.
Strength - Jerk 7x1
Met Con - 5 Rounds for time of:
5 Jerks with 70% of max
Squat clean ladder - 20 minute cap
6 Rounds for time of:
6 Sumo Deadlift High Pulls - #95/65
6 Front Squats - #95/65
6 Kettlebell Swings - #1.5/1 Pood
6 Hang Power Snatch - #95/65
Happy Birthday Sean Martin!
Partner WOD - For time complete 100 reps of the following: Only one person can work at a time.
Toes to Bar
Push Press - #95/65
Hang Power Cleans - 95/65
Kelly - 5 Rounds for time of:
30 Box Jumps #24/20
30 Wall Ball Shots #20/14
Please check the lost and found bins in the front lobby. They are over flowing. If the items are not claimed by next Friday they will be sent to Goodwill.
Happy Birthday Dustin Coldicott!
7 minute AMRAP
Buy in of 20 chest to bar pull-ups followed by:
1-1-1-2-2-2-3-3-3-4-4-4..... reps of #135/95 a) Deadlift b) Hang Power Clean c) Shoulder to Overhead
Followed by 1 minute of as many over the bar burpees as possible.
Total reps = Barbell Complex + Burpees
Happy Birthday Lori Huizinga!
Strength - Overhead Squats - 20 minutes to establish a 2RM
Met Con - For Time Complete 15-12-9 of:
Overhead Squats #135/95
* 8 Minute Time Cap
Strength - Shoulder Press - 2-2-2-2-2-2
Met Con - Death by Tabata - Alternating Tabata Deadlift and Burpee
Level 1 - #275/190
Level 2 - #185/130
Level 3 - #135/95
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .
*The entire workout should take 8 minutes.
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125 Harry Walker Parkway, Unit B - Newmarket, ON, L3Y 7B8, Canada - (905) 895-4461 - firstname.lastname@example.org
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