Element CrossFit - Mississauga, Oakville - Strength, Conditioning, Athletic Performance - A CrossFit.com Affiliate

2012-02-10 Friday

cibiri@gmail.com (Alex Cibiri) — Fri, 10 Feb 2012 02:38:43 +0000

Front or Overhead Squat
5 x 5
then
For time:
Row 1000 meters
21-15-9
Front Squats 135#/95#
Pullups

2012-02-09 Thursday

cibiri@gmail.com (Alex Cibiri) — Thu, 09 Feb 2012 04:27:30 +0000

As many rounds as possible in 8 minutes of:
20 Squats
20 Russian Kettlebell Swings 2p/1.5p
- immediately followed by -
As many rounds as possible in 8 minutes of:
20 Burpees
40 Double Unders

2012-02-08 Wednesday

cibiri@gmail.com (Alex Cibiri) — Wed, 08 Feb 2012 03:06:51 +0000

Deadlift
3 x 3
then
As many rounds as possible in 12 minutes of:
15 Deadlifts 135#/95#
10 Hang Power Cleans 135#/95#
5 Push Press 135#/95#

At the gym: who is looking at whom - The Oatmeal

2012-02-07 Tuesday

cibiri@gmail.com (Alex Cibiri) — Tue, 07 Feb 2012 04:36:18 +0000

Bench Press or Press
5 x 5
then
Five rounds for time of:
20 Barbell Row 135#/95#
15 Pushups

2012-02-06 Monday

cibiri@gmail.com (Alex Cibiri) — Mon, 06 Feb 2012 03:55:29 +0000

Squat
5 x 5
then
As many rounds as possible in 15 minutes of:
3 Ground-to-Overhead 155#/105#
6 L-Pullups
30 Ab-Mat Situps

2012-02-05 Sunday

cibiri@gmail.com (Alex Cibiri) — Sun, 05 Feb 2012 00:47:30 +0000

Fill in Your Blank
or
"GI Jane"
For time:
100 Burpee Pullups

2012-02-04 Saturday

cibiri@gmail.com (Alex Cibiri) — Sat, 04 Feb 2012 03:45:29 +0000

"Rahoi"
As many rounds as possible in 12 minutes of:
12 Box Jumps 24"/20"
6 Thrusters 95#/65#
6 Bar-facing Burpees

2012-02-03 Friday

cibiri@gmail.com (Alex Cibiri) — Fri, 03 Feb 2012 05:32:37 +0000

Front or Overhead Squat
5 x 5
then
Three rounds for time of:
21 Hang Power Clean & Press 95#/65#
21 Walking Lunge Steps

2012-02-02 Thursday

cibiri@gmail.com (Alex Cibiri) — Thu, 02 Feb 2012 04:21:18 +0000

For time:
100 Double Unders
90 Situps
80 Squats
50 Pullups
40 Burpees
30 Handstand Pushups

Note: Sub 3 second handstand holds or kick ups for handstand pushups if needed.

2012-02-01 Wednesday

cibiri@gmail.com (Alex Cibiri) — Wed, 01 Feb 2012 04:30:13 +0000

Weighted Pullup or Barbell Row
5 x 5
then
21-18-15-12-9-6-3
Kettlebell Swing 1.5p/1p
Ring Dip