CrossFit Newmarket Central
125 Harry Walker Parkway, Unit B
Newmarket, ON, L3Y 7B3 Canada
Happy Belated Birthday Mike Wilson!
A) Split Jerk - 3-3-2-2-1-1
B) Dead Hang Pull-ups 5-5-5-5-5
*Add weight accordingly to try and achieve roughly 5 reps per set. If you need to use an assistance tool do not worry about going unbroken. Do 5 tough reps each set.
*Rest no longer than 3:00 between sets of split jerks
Met Con - Jeremy - For time complete 21-15-9 of:
Overhead Squats #95/65
A) Romanian Deadlifts @3111 (tempo training - read more about it here to understand what the numbers signify) 9-12 reps x 3: rest 90 secs
B) Close Grip Bench Press @31X1 - 7-10 reps x 3: rest 90 secs
Met Con -
For Time Complete:
Row 1200/1000m Row
30 KB Swings #1.5/1 Pood
20 KB Swings #1.5/1 Pood
10 KB Swings #1.5/1 Pood
Happy Birthday Anthony Attow!!
A) Snatch Balance - 3-3-3-3-3
B) Hollow Rocks 20 x 5
Met Con - For Time Complete 40-30-20-10 of:
Wall Balls #20/14
WOD On Monday:
Happy Birthday Colleen Pakkidis!!
CrossFit Games Open Workout 14.2
Every 3 minutes for as long as possible complete:
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
12 overhead squats
12 chest-to-bar pull-ups
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
MEN - includes Masters Men up to 54 years old95-lb. overhead squatsChest-to-bar pull-ups
WOMEN - includes Masters Women up to 54 years old65-lb. overhead squatsChest-to-bar pull-ups
MASTERS MEN - includes Masters Men 55+65-lb. overhead squatsChin-over-bar pull-ups
MASTERS WOMEN - includes Masters Women 55+45-lb. overhead squatsJumping chest-to-bar pull-ups
NotesEach 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
Partner WOD - Complete as many rounds in 25 minutes between 2 people of:
30 Double Unders
20 Jumping Pull-ups
15 Box Jumps #24/20
10 Power Snatch #135/95
Only one person working at a time and the switch will be made every 2:30 minutes. Partners will continue from where the other one finished each time the switch is made, not starting from the beginning. Accumulating as many rounds over the 25 minute period.
A) Front Squat - 5-5-5-5-5
B) Ring Dip 10-10-10-10-10 * Add weight accordingly to try and achieve roughly 10 reps per set. If you need to use an assistance total do not worry about going unbroken. Do 10 tough reps each set.
*Rest no longer than 2:30 between sets of front squats
A) 6 Minute AMRAP of:
6 Hang Squat Cleans #~50-60% of 1RM
Rest 3 Minutes
B) Tabata Air Squats
BUG SHOUT OUT TO MARIA HARLICK ON GETTING HER FIRST EVER DOUBLE UNDERS THIS PAST FRIDAY DURING THE OPEN THROW DOWN!
Happy Birthday Brad Crompton!
A) Deadlift - 2-2-2-2-2 (Increase weight each set)
B) 5 Sets of ME Dead hang pull-ups
*Rest between deadlift sets should be no longer than 2:30
Met Con - 10 Rounds for time:
10 Toes to bar
10 Hand release push-ups
Met Con -
MAKE SURE TO GET YOUR SCORES IN FOR THE OPEN!! WE WILL BE VALIDATING THEM MONDAY NIGHT.
Happy Belated Birthday Geoff Mahar!
Happy Birthday Craig Hamilton!
A) Push Press - 5-4-3-2-2 ( Increase weight each set)
B) 5 ME Sets of HSPU/HSPU with feet on box/Pike Push-up (choose the one that will allow full range of motion)
Met Con - Jack - 20 Minute AMRAP of:
10 Push Press #115/80
10 Box Jumps #24/20
Happy Birthday Kathryn Millar!
Strength - Part A) Back Squat - 5-4-3-2-2
Part B) 5 Sets Of ME Push-ups
* Rest between front squat sets should be no longer than 2:30.
Met Con - Part A) 2 Rounds For time: 500/400m Row
10 burpees over the rower
Part B) 3 Rounds of 100FT Body Weight Prowler Pushes
Happy Birthday Joanne Smith & Rob Wilson!!
CrossFit Games Open WOD 14.1
10 Minute AMRAP of:
15 Power Snatches #75/55
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125 Harry Walker Parkway, Unit B - Newmarket, ON, L3Y 7B3, Canada - (905) 895-4461 - firstname.lastname@example.org
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