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, October 22nd 2014

TODAY'S WOD

Strength

Advanced:

A) Overhead Squat @20X1 - 3 x 5; Rest 1.5 Minutes

 

Intermediate: 

A) Overhead Squat @20X1 - 3 x 8; Rest 1.5 Minutes

 

Beginner:

A) Overhead Barbell Lunges - 3 x 8/side; Rest 1.5 Minutes

 

Met Con - For Time Complete:

Advanced:

30 Chest To Bar Pull-Ups

400m Run/Row

15 Overhead Squats #135/95

800m Run/Row

15 Overhead Squats #135/95

400m Run/Row

30 Chest To Bar Pull-ups

 

Intermediate: 

30 Pull-Ups

400m Run/Row

15 Overhead Squats #95/65

600m Run/Row

15 Overhead Squats #95/65

400m Run/Row

30 Pull-ups

 

Beginner:

30 Jumping Pull-ups

400m Run/Row

15 Overhead Squats -  -Pick Weight Based On Proper Form

400m Run/Row

15 Overhead Squats -Pick Weight Based On Proper Form

400m Run/Row

30 Jumping Pull-ups

 

TOMORROW'S WOD

 

Strength 

Advanced:

TnG Power Cleans 3-3-3-3-3

 

Intermediate:

TnG Power Cleans 2-2-2-2-2

 

Beginner:

Hang Power Cleans 3-3-3-3-3

 

Met Con -

For Time Complete:

15 Burpee Box Jumps #24/20

20 Cals AD OR Rower

10 Power Cleans #135/95

30 Cals AD OR Rower

10 Power Cleans #135/95

20 Cals AD OR Rower

15 Burpee Box Jumps #24/20

 

 

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