Prairie Crossfit

Tuesday May 21, 2013

prairiecrossfitwpg — Tue, 21 May 2013 01:59:35 +0000

Front Squat 2,2,2,2

Romanian Deadlifts 8,8,8

2 rounds:

10 Wall walk ups

Row 20 cal

30 ball slams (30/25)

Monday team workout

prairiecrossfitwpg — Sun, 19 May 2013 02:47:57 +0000

Reminder, all regular classes are canceled on Monday.

There will be a team workout at 11:00 am. All welcome, bring a friend.

Sunday May 19, 2013

prairiecrossfitwpg — Sun, 19 May 2013 02:38:09 +0000

Weighted pull ups (or pull up work) 3,3,3

amrap15

15 squat clean thrusters (50/35)

15 box jump overs (don’t have to reach hip extension at the top of the box) (24/20)

Saturday May 18, 2013

prairiecrossfitwpg — Sat, 18 May 2013 02:53:16 +0000

Congratulations to Scott and Magda on the arrival of Jakub Andrew born Friday afternoon!!!

Snatch work – 15 min

“Jakub”

3 rounds:

For reps – 1 min stations:

-Row (cal)

-Deadlifts (70/50)

-Kettelbell swings (50/35)

-rest

Friday May 17, 2013

prairiecrossfitwpg — Fri, 17 May 2013 02:41:11 +0000

Make up, Mobility, Goat work

Holiday hours – Team Workout

prairiecrossfitwpg — Thu, 16 May 2013 12:55:52 +0000

There will be a team workout at 11:00 am on Monday. All other classes that day are cancelled. Please come out and bring your friend!

Thursday May 16, 2013

prairiecrossfitwpg — Thu, 16 May 2013 03:07:49 +0000

Box jump – quickly find a high single (no bloody shins) and do 3 more reps at that height

Cleans 3,3,2,1,1

2 amraps scored separately:

amrap2

Russian KBS 70/50 (don’t go higher than shoulder level)

rest 2 min

amrap7

8 burpees

50 double unders (or 100 singles)

Wednesday May 15, 2013

prairiecrossfitwpg — Wed, 15 May 2013 02:11:26 +0000

Nancy practice:

5 rounds

run 400 m

12 Overhead squats 42.5/30

REST 1 min between rounds

Tuesday May 14, 2013

prairiecrossfitwpg — Tue, 14 May 2013 02:20:55 +0000

Press 5,5,5

Strict Pull ups 1 set max reps

21-15-9

Pull ups

DB push press 40/30

Ab mat Sit ups

Monday May 13, 2013

prairiecrossfitwpg — Mon, 13 May 2013 01:39:50 +0000

Back Squat 5,5,5

Overhead squat 3,3,3

amrap 8

20 air squats

12 hang power cleans 60/40