WOD/Events

Push Press:
5 x 5 (A, ~80-85%)

30-20-10
Kettlebell Swings 24/16
Push Ups
Sit ups
32/24kg for RX+

Free Class at noon! Bring a friend and take advantage of our referral program!
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Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
“Nutts”
For time:
10 HSPU’s
15 Deadlifts (250/175)
25 box jumps (30/24)
50 pull-ups
100 wall balls (20/14) 10/9
200 double unders
400m run carrying a plate (45/25) – use a plate off your DL bar”
Compare: 8/27/16

OPEN WOD 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters 95/65
*Scaled/Masters 55+: 65/45
Athletes partner up and judge each other (run 2 heats)
Finisher:

3 Rounds
:30 Max Hollow Rocks
:15 rest
:30 Plank
:15 rest
:30 Glute Bridges

20 Rep Front Squat
(Week 6: 85-95% of 5RM)”

AMRAP 12
5 Hang Power cleans 155/105, Fx: 95/65
6 Toes to Bar
7  over-the-bar Burpees

Clean and jerk
30 min to find a heavy single

Free Class at 6:30pm tonight! Bring a friend for their first CrossFit experience!
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Fitness & performance:
Valentines Day Partner WoD
In teams of one guy and one girl, for time:
Row 1000m
50 overhead walking KB lunges, 24/16
50 kettlebell swings, 24/16
50 kettlebell cleans, 24/16
50 kettlebell push press, 24/16
50 pushups
50 squat cleans (95/65)
50 box jumps (24/20)
50 sit-ups
50 burpees
Row 1000m
RX+: 32/24 and 115/80
*Only one partner working at a time.
**Compare to 2/14/2016 and 2/14/2015
Note: Teams must share the same barbell for squat cleans and adjust the weight each time they switch.

Strength for the week
Monday – Back Squat
Tuesday – Valentines Day Partner WOD
Wednesday – Clean and Jerk
Thursday – Front Squat
Friday – Open Wod 15.5
Saturday – Hero WOD “Nutts”
Sunday – Push Press
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20 Rep Back Squat
(Week 6: 85-95% of 5RM)

AMRAP 16:
200m run
20 Alt. DB or KB Snatches 50/35 (45/30 DB’s at CFR7), Fx: 30/20
20 OH Lunges 95/65, Fx: 75/65 (in Place)

Find Heaviest Complex:
1 Hi Hang Power Clean + 1 low Hang Power Clean + Power Clean (floor)

3 Rounds::
Complete 3 Sets of:
8 C2B Pull ups, Fx: Pullups
8 Burpees to Bar 6″
Then rest 1 min and repeat sets 2 & 3.