Aug 6

Tech/Strength

Squat Snatches

Todays WOD:
5 Rounds for Time
250m Row
10-Ring Dips
10-Hang Power Snatch 95/65lb
10-OH Squats 95/65lb
10-Knee to Elbows

Aug 5

Tech/Strength

Back Squats
3-3-3

Todays WOD:
21-Pull Ups
800m Run
15-Pull Ups
400m Run
9-Pull Ups
200m Run

Aug 4

Todays WOD:

Squat Cleans
1-1-1-1-1-1

Aug 3

Tech/Strength

OH Squat
10-8-5-5-5

Todays WOD:
"Dirty 30"
30-Air Squats
30-KB Swing
30-Ab Mat Sit up
30-Box Jumps 24/20"
30-Burpee
30-Wall Balls 20/14lb

Aug. 2

Todays WOD:

Thrusters
3-3-3-3-3-3

(Fellow CrossFitters from Cornwall, Ontario stopped in for a wod and brought 4 of their family members in for their first intro to CrossFit. Great job by everyone!)

Aug 1

Tech/Strength:

SDHP
5-5-5

Today's WOD
20min AMRAP
10-SDHP 95/65lb
20-Push Ups
30-Air Squats
400m Run

July 31

Rest Day