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Tuesday, September 6, 2011. Wednesday September 7 2011. Warm Up: 2x's 100run,5 Kb's,10 D/U's,10 Squats,5 Hollow Rock,2 Clean and Press. Skill: Burgener then,10 mins at 50 – 60%. 50 kb’s (50/35). 10 kb clean/press 50/35(per arm). Warm up done at 1/4 past the hour, skill done at 25 past the hour. Wod will begin at 1/2 past the hour. Wod is to performed all out. Make sure you focus on a tight core when going over head. It is not a jerk it is a press. Monday, September 5, 2011. Tuesday September 6 2011.

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crossfitguelph | crossfitguelph.blogspot.com Reviews

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Tuesday, September 6, 2011. Wednesday September 7 2011. Warm Up: 2x's 100run,5 Kb's,10 D/U's,10 Squats,5 Hollow Rock,2 Clean and Press. Skill: Burgener then,10 mins at 50 – 60%. 50 kb’s (50/35). 10 kb clean/press 50/35(per arm). Warm up done at 1/4 past the hour, skill done at 25 past the hour. Wod will begin at 1/2 past the hour. Wod is to performed all out. Make sure you focus on a tight core when going over head. It is not a jerk it is a press. Monday, September 5, 2011. Tuesday September 6 2011.

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crossfitguelph | crossfitguelph.blogspot.com Reviews

https://crossfitguelph.blogspot.com

Tuesday, September 6, 2011. Wednesday September 7 2011. Warm Up: 2x's 100run,5 Kb's,10 D/U's,10 Squats,5 Hollow Rock,2 Clean and Press. Skill: Burgener then,10 mins at 50 – 60%. 50 kb’s (50/35). 10 kb clean/press 50/35(per arm). Warm up done at 1/4 past the hour, skill done at 25 past the hour. Wod will begin at 1/2 past the hour. Wod is to performed all out. Make sure you focus on a tight core when going over head. It is not a jerk it is a press. Monday, September 5, 2011. Tuesday September 6 2011.

INTERNAL PAGES

crossfitguelph.blogspot.com

1

crossfitguelph: September 2011

http://crossfitguelph.blogspot.com/2011_09_01_archive.html

Tuesday, September 6, 2011. Wednesday September 7 2011. Warm Up: 2x's 100run,5 Kb's,10 D/U's,10 Squats,5 Hollow Rock,2 Clean and Press. Skill: Burgener then,10 mins at 50 – 60%. 50 kb’s (50/35). 10 kb clean/press 50/35(per arm). Warm up done at 1/4 past the hour, skill done at 25 past the hour. Wod will begin at 1/2 past the hour. Wod is to performed all out. Make sure you focus on a tight core when going over head. It is not a jerk it is a press. Monday, September 5, 2011. Tuesday September 6 2011.

2

crossfitguelph: July 2011

http://crossfitguelph.blogspot.com/2011_07_01_archive.html

Sunday, July 31, 2011. Monday August 1 2011. Warm Up: Dynamic, 3x TNB IW/HK/SR. Strength: Deload D/L 5x40,50,60%. Skill: Transition, Jump Shrugs. Power: Power Clean 3 3 2 1 1 1. Wod- Amrap 12 Min,. 100 M There and Backs with 7 Burpies at one end and 15 Box Jumps at the other. Power Clean: work on hitting a nice tall position and quick feet. Wod-Rest if needed before each sprint. NO RUNNING! The 100 M TNB are 50 meters each way. Stretch and or Mobility. Sunday July 31 2011. Take 15 minutes to complete.

3

crossfitguelph: Sunday September 4 2011

http://crossfitguelph.blogspot.com/2011/09/sunday-september-4-2011.html

Sunday, September 4, 2011. Sunday September 4 2011. 2x CFHQ and Mobility. OHS or a lift you missed this week. Establish a box jump PR. Complete in any order as fast as possible (30 min time cap). 4 Prowler runs (2 high 2 low, 90/70 prowler). 30 KB swings (24/16). 30 Wall ball (20/14). 30 overhead weight lunges (35/25). Subscribe to: Post Comments (Atom). Workout of the Day (WOD). Wednesday September 7 2011. Tuesday September 6 2011. Monday September 5 2011. Sunday September 4 2011. Friday September 2 2011.

4

crossfitguelph: Saturday September 3 2011

http://crossfitguelph.blogspot.com/2011/09/saturday-september-3-2011.html

Friday, September 2, 2011. Saturday September 3 2011. Warm Up: Musical Medballs. WOD-4 rounds of: 50 D/U's,10 Man Makers,5 Snatch 60%, Run 200M. Max effort through the WOD. If you do not have max Snatch. Snatch to failure-15# then perform 3 sets of 5 reps at that weight. Subscribe to: Post Comments (Atom). Workout of the Day (WOD). Wednesday September 7 2011. Tuesday September 6 2011. Monday September 5 2011. Sunday September 4 2011. Saturday September 3 2011. Friday September 2 2011.

5

crossfitguelph: June 2011

http://crossfitguelph.blogspot.com/2011_06_01_archive.html

Wednesday, June 29, 2011. Thursday June 30 2011. Max B/W Cleans 3 min. Max B/W D/L 2 min. Max KB Swings 1 min. Warm Up: 12 Min Get Warm. Include 30 Seconds of Hollow Rock and 10 Ring Dips. Skill D/L and Clean review. Tuesday, June 28, 2011. Wednesday June 29 2011. Warm Up x 2:. Run 200 M, Alli Walk, 10 BJ's, STLJ. Strength: F/S 75% 3 x 5. Monday, June 27, 2011. Tuesday June 28, 2011. 10 KB Swing #50/#35. Man Maker there #40/#25. 30 DU’s/60 Skips. Man Maker back #40/#25. Sunday, June 26, 2011. Skill: Play...

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Tuesday, September 6, 2011. Wednesday September 7 2011. Warm Up: 2x's 100run,5 Kb's,10 D/U's,10 Squats,5 Hollow Rock,2 Clean and Press. Skill: Burgener then,10 mins at 50 – 60%. 50 kb’s (50/35). 10 kb clean/press 50/35(per arm). Warm up done at 1/4 past the hour, skill done at 25 past the hour. Wod will begin at 1/2 past the hour. Wod is to performed all out. Make sure you focus on a tight core when going over head. It is not a jerk it is a press. Monday, September 5, 2011. Tuesday September 6 2011.

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