Thursday

0

1)

Skill

Goat work

WOD

AMRAP 14

2 lengths of OH KB walk(L-ARM)

2 lengths of OH KB walk(R-ARM)

50 skips

50 double unders

25 ft HS walk

50 skips

50 double unders

Wednesday

0

(30)

Skill

Bulgarian split squat3x8 (4 per leg then switch)

WOD

30 Cal row

30 HPC @115/75

20 Cal row

20HPC@155/105

10 cal row

10 HPC @ 185/115

Tuesday

0

(29)

Skill

3x:30 Sorenson hold

3×10 Glute ham raises

3x:30 FLR hold

WOD

EMOM 12

Min1- 10db Thrusters

Min 2- 15/12 cal bike

Min 3- 15 slam balls

Monday

0

(28)
This Friday we will be testing out our 1 rep max for the Back squat, bench press and Deadlift!

Skill

EMOM 10

Odds: 5 OHS @185/135

Evens: 7 Strict pull ups

WOD

10-8-6-4-2

Wall walks

1-2-3-4-5

Rope climbs

Sunday

0

(27)

skill

Deadlift

6-4-2

*try to start the set of 6 with the weight you finished on last week for the set of 4

WOD
3 Rounds for time of:
45 Double-unders
15 burpee box jumps
15 Power Cleans 115/75

New Sweater colours

0

Hey guys,

we had to change the colour of the sweaters due to no stock. Below is the new sweater colour if you want to cancel you order please email us at info@crossfitselect.com by sunday night
image001

Friday

0

(25)

Skill

Goat work

WOD

75 med ball cleans
75 sit ups
75 ring push ups
75 knee 2 elbow

Christmas party

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Hey guys,

December 10th The Perry’s have opened up their house to host our Christmas Party! There will be a potluck sign up at the gym with in the next few day!

Date: December 10th

time: 6:30pm

Address: will be posted at the gym or check your emails

Thank you

CFS