CrossFit Newmarket Central
125 Harry Walker Parkway, Unit B
Newmarket, ON, L3Y 7B8 Canada
We start painting this weekend. If anyone has any old bed sheet they want to get rid of. Please bring them into the gym. We have ALOT to paint!
Anyone competing in the CrossFit Open please submit your scores and put the correct judge and time.
If you have any questions regarding the Open please refer to their website. We have had way to many questions and we simply cannot keep up. All the answers can be found on the games website. Thank you
Strength - Back Squat 3x3
Followed by 1 max effort set with 70% of 1 rep max.
Met Con - For Time complete:
12 Squat Cleans #135/95lb
9 Squat Cleans #135/95lb
6 Squat Cleans #135/95lb
3 Squat Cleans #135/95lb
Cindy on Steroids - 20 minute AMRAP of:
CrossFit Games Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees75/45 pound Snatch, 30 reps30 Burpees135/75 pound Snatch, 30 reps20 Burpees165/100 pound Snatch, 30 reps10 burpees210/120 pound Snatch, as many reps as possible
Happy Birthday Colleen Pakkidis!
If you are competing in the CrossFit Games Open please take note.
- Open WODs will take place on Friday's for the next 5 weeks
- Try to plan your rest days on the Thursdays
WOD: Part 1 -
8 Rounds for time of:
8 Knees To Elbows
16 Stationary Lunges Holding a KB #1.5/1 Pood
8 KB Swings #1.5/1 Pood
Part 2 - GHD Back Extensions
* Try to add weight if possible
There will be 2 options
Option 1 - If you are registered for the CrossFit Games Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:40 Burpees75 pound Snatch, 30 reps30 Burpees135 pound Snatch, 30 reps20 Burpees165 pound Snatch, 30 reps10 burpees210 pound Snatch, as many reps as possible
Option 2 - TBD
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Happy Belated Birthday Terianne Colangelo!
Strength - Front Squat 3x3
Followed by 1 max effort set with 70% of max
Met Con - 7 minute AMRAP -
10 Wall Balls #20/14
10 Ring Dips
WOD tomorrow will be determined once we find out what the workout is for the first week of the 2013 CrossFit Games Open.
We will be completing the open workouts each Friday. If you still haven't signed up under our team make sure to get onto the CrossFit Games website and sign up!
Happy Birthday Jackie Simon!
Strength - Push Press 3x3
Met Con - For Time Complete:
Then 5 rounds of:
10 Box Jumps #24/20
Happy Belated Birthday Craig Hamilton & Greg Burnham!
Max rounds in 3 minutes of:135/95 pound Power cleans, 3 reps6 Push-ups9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Happy Birthday Geoff Mahar & Madelaine Checchia!
Strength - Shoulder Press 3x3
For Time Complete:
20 Push Press @ 70% 1RM (you are not allowed to use a rack. You will have to be able to clean it from the ground)
Gigi Decandia and Kathryn Millar
Strength - 20 minutes to work up to a 2RM Squat Snatch
Strength - 20 minutes to work up to a 2RM Back Squat
Happy Birthday Rob Wilson!
20 minute AMRAP of :
5 Chest to bar pull-ups
10 Dumbbell/Kettle bell thrusters
Happy Birthday Joyanne Cooper and Elaine Salerno!
There is still one spot remaining in Justin's Shoulder clinic that starts tomorrow. It's still not too late to sign up.
Strength - 20 minutes to establish a 2 RM Squat Clean
Met Con - Tabata Row (Calories) & Tabata Push-ups
Tabata = 8 Rounds of 20 seconds on followed by 10 seconds off. Lowest round is your score.
*Coaches note - For the tabata workouts make sure to give it your all but use your head. You can start out your row in double digits but unless you are an elite athlete it will be very hard to maintain this. For example I will see this happen more often than not: Calories in order of rounds:
12-10-9-9-7-7-6-4. Where it should have looked more like 9-9-9-9-8-8-8-8.
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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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