21-15-9-6-3 of HSPU,

front squats at 185/125

and bar hop burpees

A: 2RFT

40 calorie row,

40 T2B,

40 OHS at 95/65

B: Max DU in 3 minutes!

A: 2 km row test!

B: 60 seconds of work followed by 120 seconds of rest:

10 rounds - 14KBS 1.5/2, 12 push ups, AMRAP squats

Zoom at home option:

Join URL:https://us02web.zoom.us/j/82509386783

At one of the following times:

6:00AM, Noon, and 6:30PM

24 minute EMOM-

1. 30 sec plank/30 sec AMRAP push ups

2. AMRAP jumping jacks

3. 30 sec wall sit/ 30 sec AMRAP squats

4. AMRAP Superman Angels

5.30 sec hollow body hold/ 30 sec AMRAP Flutter kicks

6. Rest

A: 7 minutes of full clean and jerks at 225/155!

B: lower body mobility

Zoom at home option:

Join URL:https://us02web.zoom.us/j/82509386783

At one of the following times:

6:00AM, Noon, and 6:30PM

For time!

Set 1 - 10 burpees

Set 2 - 10 burpees + 25 push ups

Set 3 - 10 burpees + 25 push ups + 50 lunges

Set 4 - 10 burpees + 25 push ups + 50 lunges + 100 sit-ups

Set 4 - 10 burpees + 25 push ups + 50 lunges + 100 sit-ups+ 150 air squats

A: Deads 6x6 at a moderate weight (only go up in weight once or twice)

B: 90 on 90 sec off x 10

45 DU AMRAP one arm hang clean and jerk at 50/35lbs (alternate arms every 3 reps)

Zoom at home option:

Join URL: https://us02web.zoom.us/j/82509386783

At one of the following times:

6:00AM, Noon, and 6:30PM

30 rounds for time

5 odd object hang full clean

3 criss-cross and reach to the ground and touch with both hands

1 burpee

A: Bench Press test!

B:For time:

30-20-10
DB snatch 50/35 and lunges

Zoom at home option:

Join URL: https://us02web.zoom.us/j/82509386783

At one of the following times:

6:00AM, Noon, and 6:30PM

All rounds add up to 21 reps

Down by 1 on one exercise and up by 1 by one exercise

20, 19,18,...1 - odd object clean and jerk

1,2,3,...20 - lunges

A: 8 minutes on - Row 1000m + AMRAP man makers 40/25

rest 2 minutes then 8 minutes on of:

200 DU + AMRAP (2 strict MU + 4 strict HSPU + 14 air squats).

Score both parts separately
B: Upper body mobility

Zoom at home option:

Join URL: https://us02web.zoom.us/j/82509386783

At one of the following times:

6:00AM, Noon, and 6:30PM

1 min AMRAP - Toe taps/DU

1 min AMRAP - Sit-up to a twist

1 min AMRAP - odd object thruster

1 min AMRP - inch worm to a push up and back out

1 min Rest

x 5 cycles

Part A: 45 seconds on

rest 30 seconds x 8 rounds

6 deadlifts at 205/135 AMRAP Bar hop burpees

rest 4 minutes then start part B

Part B: 45 seconds on rest 30 seconds X 8 rounds

12 DB snatch at 50/35 AMRAP OH squats!

For time:

3min on 90 sec rest x 5

AMRAP

12 deadlifts DBs 50/35

12 lunges DB in front rack

12 DB Push press

12 HSPU

No class gym closed!

20 rounds with a 20 second rest after each round of 2 clean and jerks at 185/125

0 complaints

21 DU

Zoom at home option:

To join our coached class for this WOD click on the following link:

Join URL: https://us02web.zoom.us/j/81268409599

At one of the following times:

6:00AM or Noon,

20 rounds with a 20 second rest after each round of 2 Odd object single arm devil press

0 complaints

21 DU/ 42 Toe taps

200 shoulder taps (from plank)

100 Lunges

75 sit-ups

50 WB

25 C2B

50 WB

75 sit-ups

100 lunges

200 shoulder taps (from plank)

Zoom at home option:

To join our coached class for this WOD click on the following link:

Join URL: https://us02web.zoom.us/j/81268409599

At one of the following times:

6:00AM, Noon, 6:30PM

Break up as needed!

600 toe taps

400 shoulder taps from plank

200 lunges

A:Bench Press: 3x4 at 80% + 3x3 at 85% + 2x2 at 90%
B:Test weighted dip

C: Weighted pull up

D: 30-20-10 of T2Bs and thrusters 75/55

Zoom at home option:

To join our coached class for this WOD click on the following link:

Join URL: https://us02web.zoom.us/j/81268409599

At one of the following times:

6:00AM, Noon, 6:30PM

4 mins on 2 min off X 5

AMRAP and pick up where you left off

21 Odd object Hang snatch or KBS

15 squats

9 sit-up to a twist

Ski or Row 2km

Then 5 minute rest

and 10 rounds of -

3 MU,

9 KBS at 1.5/1,

18 lunge steps holding the KB overhead.

Zoom at home option:

To join our coached class for this WOD click on the following link:

Join URL: https://us02web.zoom.us/j/81268409599

At one of the following times:

6:00AM, Noon, 6:30PM

Break up as needed!

12 odd object straight legged deads

9 hang cleans

6 push press

x 5 rounds

rest 3 minutes

and repeat x 2

Gym is closed - see you tomorrow!

Enjoy the great Canadian Outdoors

Merry Christmas

12 Days of Christmas WOD - This WOD is performed as the song would go,on the first day of Christmas my CossFit gave to me... (1 snatch, on the second day of Christmas my CrossFit gave to me 2 pistols and 1 Snatch, on the third day of Christmas my CrossFit gave to me 3 Box Jumps, 2 pistols, 1 snatch..... all the way to 12 Man Makers and down)

1. Snatches 135/95

2. Pistols

3. Box Jumps 36/28.

4. Power Cleans 135/95

5. Jerks 135/95

6. KBS 2/1.5

7. Push Ups

8. Jumping Lunges

9. Pull Ups

10. Wall Balls

11. Toes To Bar

12. Man Makers 40/25

Zoom from home option at 6AM and Noon:

https://us02web.zoom.us/j/83791282752

1.step ups

2. odd object bent over rows

3. odd object KB snatch

4. lunge steps

5. supermans

6. sit-ups

7. odd object thruster

8. burpees

9. DU/toe taps

10. Plank lateral jumps (per side)

11. Criss- Cross

12. Odd Object Man Maker

On the 2:00 min x 10 work up to a new 1 RM clean and jerk!

Zoom from home option:

https://us02web.zoom.us/j/83791282752

6:00AM, Noon, 6:30PM

1-2-3-...10

Odd object snatch

One round of the following after each set:

5 push ups

10 sit-ups

15 squats

A: Bench Press: 2x5 at 70% + 2x4 at 75%+2x4 at 80% + 2 AMRAPs at 85%
B: Weighted Dips:, 3x8 at 40% + 2 at BW AMRAP
C: Weighted pull ups: 3x8 at 40%+ 2 at BW AMRAP

D: 21-15-9 of

DB thrusters 50/35 and burpees over DBs

Zoom from home option:

https://us02web.zoom.us/j/83791282752

At one of the following times:

6:00AM, Noon, 6:30PM

Complete 300 squats, but... at the start of every minute

10 odd object push press