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

Saturday, November 22nd 2014

TODAY'S WOD

Strength

Advanced:

A1) 1 and a 1/4 Front Squat @30X1; 4 x 4-6; Rest 30 Sec

A2) Strict Ring Dips 4 x ME; Rest 2 mins

 

Intermediate: 

A1) Front Squat @30X1; 4 x 6-8; Rest 30 Sec

A2) Strict Ring/Bar Dips 4 x ME; Rest 2 mins

 

Beginner:

A1) Front Squat @3011; 3 x 12-15; Rest 10-20 Sec

A2) Push-ups 4 x ME; 90 sec

 

Met Con 

10 Minute EMOM

Odd - 12/10/8 Thrusters #95/65; 75/55; 55/35

Even - 15/12/8 Box Jumps #24/20

 

MONDAY'S WOD

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Birthdays

Saturday, November 22nd 2014

Happy Birthday Cross Smalley!

 

 

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