Week of June 27th 2016

We are going to have The Athlete Outfitting Company on Thursday, June 30th 2016 from 5 to 8 pm. They have apparel, accessories and supplements you need to kick butt in every WOD.

We are going to have The Athlete Outfitting Company on Thursday, June 30th 2016 from 5 to 8 pm. They have apparel, accessories and supplements you need to kick butt in every WOD.

Monday, June 27th 2016

 

A) Every 3 min. for 18 min.

10 Burpee Box Jumps 24/20” + 10 Power Cleans + 10 Push Jerks @ 75/53lbs

*add weight each set

**beginner 10 Burpees or Box Jumps or Burpee Box Jumps + 10 Muscle Cleans + 10 Push Press

 

B) Every 3 min. for 18 min.

10 Toes to Bar + 10 Pull Ups + 10 Strict HSPU’s to 1 Abmat

or

10 Toes to Bar + 10 Pull Ups + 20 Push Ups

 

Tuesday, June 28th 2016

 

A) For time:

21 - 15 - 9

KB Swings 24/16kg

Wall Balls 20/14lbs

(5 min. cap)

 

B) Find 1 Rep Max Back Squat

 

C) AMRAP 10 min.

20 Overhead Walking Lunges 55/35lbs plate

20 Sit Ups

 

Wednesday, June 29th 2016

 

A) Work up to a heavy set of Power Snatch + Hang Squat Snatch + Overhead Squat (2+2+2)

then 2 x (2+2+2) @ 85%

Beginner: Muscle Snatch + Overhead Squat (3+3)

 

B) 3 to 4 Rounds not for time

10 Strict Chin Ups

10 Strict Bar Dips

10/leg Single Leg Box Squats


 

Thursday, June 30th 2016

 

A) 3 Rounds

800m Run

20 Burpees

400m Run

15 KB Swings 32/24kg

200m Run

10 Squat Cleans 135/93lbs

 

Friday, July 1st 2016
(no classes)

Chinook CrossFit Canada Day Hike

This event is open to your friends and family of all ages.  We will be doing Elbow Falls and for those who are more advanced, you can head to Prairie Mountain. Please be at the trail head at 10:30am.  Don’t forget to bring your hats, sunscreen, bug spray and a packed lunch.  Hope to see everyone there!

 

Saturday, July 2nd 2016

 

A) AMRAP 15min.

30 Double Unders

10 DB Thrusters 35/25lbs

10 Ring Rows

 

B) AMRAP 15 min.

200’ Farmers Carry 24/16kg KB’s or 55/35lbs DB’s

5 Strict Chin Ups

5 DB or KB Hang Power Cleans to Push Press 24/16kg KB’s or 55/35lbs DB’s

 

Sunday, July 3rd 2016

 

A) Work up to a heavy set of BTN Push Jerk + Push Jerk (2+2), then 3 x 2 + 2 @ 80% of that heavy set

 

B) AMRAP 7 min.

10 Kipping HSPU’s or 12 Push Ups

20 Wall Balls 20/14lbs

Oleksiy Dakhno