CrossFit Newmarket Central

125 Harry Walker Parkway, Unit B

Newmarket, ON, L3Y 7B3 Canada

(905) 895-4461

info@crossfitnewmarketcentral.com

 

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Today's WOD

Wednesday, August 20th 2014

TODAY'S WOD

Strength

Advanced:
A1) Hang Power Clean 5 x 2 Rest 10-20 sec
A2) DB Weighted Step-ups #20" box - 4 x 8/side; Rest 2 mins
B) GHD Sit-ups 3 x 20

Intermediate:
A1) Hang Power Clean 5 x 2 Rest 10-20 sec
A2) DB Weighted Step-ups #16" box - 4 x 8/side; Rest 90 sec
B) GHD Sit-ups 3 x 15

Beginner:
A1) Hang Power Clean 5 x 5 Rest 10-20 sec
A2) DB Step-ups #16" box - 4 x 12/side; Rest 60 sec
B) GHD Sit-ups 3 x 6-10

Met Con

Advanced/Intermediate:
8 Minute AMRAP
1 Hang Power Clean
20 Double Unders
2 Hang Power Clean
20 Double Unders
3 Hang Power Clean
20 Double Unders
4 Hang Power Clean
20 Double Unders
Etc....

 

Beginner:

8 Minute AMRAP
1 Hang Power Clean
20 Double Unders
3 Burpees
2 Hang Power Clean
20 Double Unders
3 Burpees
3 Hang Power Clean
20 Double Unders
3 Burpees
Etc....

* If you can't do double unders, you can either do 50 singles or 30 seconds of attempts.

*Check back to April 8th

 

WOD TOMORROW

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member spotlight

joanne.jpgCheck out our awesome CrossFitting Grandma Joanne Cheung. She kicks butt every time she steps into the doors of CrossFit Newmarket Central. 

HOMETOWN: I have lots, born in Toronto, Lived in Oakville, Vancouver, North York and now NEWMARKET
AGE: 67

When did you start training at Crossfit Newmarket Central?
Spring of 2013, March I think.

Tell us about your sports & fitness background.
In my long ago forgotten past, at age 30 I started running. Then, Women’s running shoes did not exist, I had to buy Men’s shoes and mostly ran in the rain.
The most I ever ran was 6 miles. Switched over to Aerobics and then Pilates but realized I really needed strength training.

How did you get exposed to CrossFit?

Everyone in my family was going to crossfit and always talking about it so I decided to try it. Sean and Nicole Martin, Philip, Jeff and Lisa Cheung.
You see why I felt left out.

What was your first workout and how did it go? How did you feel after?
The only thing I remember about my first workout, other than being really anxious, was that there was rowing, and pull ups, and I think power cleans. ...

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