Thursday November 1, 2012

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WOW! Some incredible PR’s in the month of October. Congratulations to everyone!
SKILL
Kipping Hand Stand Pushups
MAX reps HSPU in 2mins
                
WOD
100 Double Unders
10 Overhead Squats @115/85lbs
10 Hang Power Cleans
10 Clapping Pushups
20 Kettle bell swings @2/1.5pood
10 Clapping Pushups
10 Hang Power Cleans
10 Overhead Squats
                                                        100 Double unders



Wednesday October 31, 2012

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STRENGTH
3-3-3-3-3-3-3 Deadlift –  3RM 
MAX rep Box Jumps  @24/20” 
                
WOD
“T
rick-or-Treat FRAN”
21-15-9 reps of;
Thrusters @95/65lbs
 Pullups
Who will be brave enough to take on Fran in a Halloween Costume???
                                                                        Best costume wins a prize!

Tuesday October 30, 2012

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Skill:
Kipping pullup
7min EMOM: 10 Kipping Pullups

​WOD- AMRAP 15mins;
15 Pushups- HR
10 Bar-Rollouts
5 Deadlifts @155/105lbs
10 Power Cleans
15 Front Squats

October 29, 2012

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STRENGTH

3-3-3-3-3-3-3 Back Squat (7 sets at 3RM weight)

-MAX rep Air Squats in 2mins

            WOD

10 Push Press @145/100lbs
20 Walking Lunges (10/leg with bar on back)
30 Bar-Facing Burpees
50 Double Unders

3 Rounds


Thanks to the Nick and Wendy O from The Don Rowing Club for a great rowing workshop! Finished with a 500 m row…the trick, we all had to stay at 20 strokes and make the most of every pull.  A steady pace with a strong pull won the race!

Double Under Workshop at CFS

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Double Under and Conditioning Workshop at CFS

1 hour jam-packed workshop
November 17th 1:00 – 2:00
Max 20 participants
$15 per person

This 1 hour workshop features tips on technique from an International Level Competitive Jump Rope Coach.  You will improve your double under and speed scores and try some skills and conditioning drills.

At the workshop, CFS will also be selling the Elitejumper, Litespeed wire ropes $44.95 + hst.  Jumprope.com staff will be on hand to custom fit your rope.

GO TO info@crossfitselect.com TO REGISTER FOR THIS WORKSHOP


Sunday, October 28th

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WARMUP
200m row
While partner is completing double unders
3 rounds
Stretching and mobility

 STRENGTH

2-2-2-2-2-2 Thruster

*you can re-grip before performing the second rep
1.5mins to complete as many Air Squats as possible

            WOD
15 Push presses @95/65
15 Ball Slams
15 Squat Snatches @95/65
50 Double unders
4 Rounds


Competition Classes start November 3rd!

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Who better to put on a competition clinic than the guys who actually program competitions? Jamie and Kevin will be volunteering their time to provide a clinic with an atmosphere of fun and spirited competition. You will practice transitions and challenge yourself against your peers who are at a similar skill level. This will be open to any member of the CrossFit community and preference will be given to CrossFit Select members. Most Comp Clinic class times are Saturdays and Sundays 1:00 – 2:30 but check the gym schedule for some changes. There is no charge for this clinic. To sign up on-line, click here. Make no mistake; this clinic is not for the faint of heart and is more about learning from each other, than just being instructed.

Saturday October 27, 2012

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Hero WOD Saturday
 “Bulger”           
200m run              
7 Chest to bar Pullups               
7 Front Squats @135/95               
7 Handstand Pushups
10 Rounds

Friday October 26, 2012

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STRENGTH
3+2-3+2-3+2-3+2-3+2-3+2 Hang Power Snatch + Overhead Squat
 
WOD
20-40-20 reps of;
Knees to Elbows (toes to bar)
Power Snatch @65/45lbs (95/65lbs)
Situp Wallballs