A. Split Jerk 2-2-2-1-1-1 ; rest 90 sec

+

rest 5 min

+

B. For Time:

50 Reverse Lunge Wall Balls (25/ side)

40 Toes to bar

30 ring dips

20 row - calories

10 Clapping Push Ups

Post results to comments

A. 4 sets for time:

15 KBS (Russian) as fast as possible - 1.5 pood, 1 pood

15 pull ups (unbroken)

Rest 90 sec

+

B. 4 sets for time:

15 burpees

15 box jumps

Rest 90 sec

Post results to comments

Hey crew,

Flight got cancelled due to a ton of snow  , so I get to spend another day with my family and friends.

Miss you you all, see you Wednesday.

Tuesday

A. 4 sets as many unbroken double unders as possible, rest 1 min b/t sets.

+

B. Dead lift - work up to a heavy single (not quite a 1RM) - 20 min

+

C. Press - work up to a heavy single (not quite a 1RM) - 20 min

+

D. Ab mat sit ups - amrap in 2 min

Can't turn of Comments from this computer for some reason?

Cluster training

A. Front squat 2.2.2.2.2 x 3 ; rest 4 minutes (if successful with all lifts last week add weight)

+

B. Navy Seal

For time:

1000 m row

50 thruster - 45#

30 pull ups

Post results to comments

Hey C.O.P

I want to give Bobby (owner of CrossFit Subzero ) a big shout out for letting me train there while in town.

This is a workout I did there yesterday....

STRENGTH

cleans 3X2,3X1

CONDITIONING

“CROSSFIT LADIES OF CANADA POWER CLEAN WOD”

max weight power cleaned in 4 minutes - choose the highest weigh/reps possible ratio that will get you the highest total.

1 bar 1 weight for entire workout

total reps X weight = total score

Post results to comments

Hey crew, sorry about the super early posts. Have limited access to the internet. Sending this workout from Tropical Thunder Bay "hangin" with the folks.

This is a scaled version of an old workout of mine "Brutus"...... (sorry Frankie this ain't your day )

Rx'd - 50% body weight, scale as needed.

1hang power snatch , 1 o.h squat, 1 ring dip

2 hang power snatch , 2 o.h squat, 2 ring dips

3 hang power snatch , 3 o.h squat, 3 ring dips

4 hang power snatch , 4 o.h squat, 4 ring dips

5 hang power snatch , 5 o.h squat, 5 ring dips

6 hang power snatch , 6 o.h squat, 6 ring dips

800 m run

6 hang power snatch , 6 o.h squat, 6 ring dips

5 hang power snatch , 5 o.h squat, 5 ring dips

4 hang power snatch , 4 o.h squat, 4 ring dips

3 hang power snatch , 3 o.h squat, 3 ring dips

2 hang power snatch , 2 o.h squat, 2 ring dips

1 hang power snatch , 1 o.h squat, 1 ring dips

Post results to comments

A. Snatch - work up to a moderately heavy single. (No press outs) - 30 min

+

B. For time:

2 k row

50 burpees

Post results to comments

Tabata protocol .....

Hang power cleans - 95#, 65#

Rest 5 min

Push press - 75#, 55#

Rest 5 min

Double unders

Post results to comments

Cluster training

A. Front squat 2.2.2.2.2 x 3 ; rest 4 minutes (if successful with all lifts add load from last week)

+

B. 5 rounds for time:

10 chest to bar pull ups

15 ring dips

20 box jumps

200 m ball run

Post results to comments

OPT Challenge…with a COP flare!

In order to accommodate the “challenge” tomorrow we are going to have to modify the format slightly. We will be organizing athletes into 2 groups based on experience. We will be doing 2 separate workouts with a 45 min break in between. Please show up early around 9 - 9:30 to get a proper warm up and allow us enough time to organize heats.

WOD  1 – Rookies – 10:00 AM

15 – 12 – 9

Power Snatch (45lb / 75lb)

Burpees

WOD 1 – Veterans - 10:20 AM

15 – 12 – 9

Squat Snatch (75lb/105lb)

Burpees (touch 8 feet)

WOD 2 – Rookies – 10:45 AM

12 Min AMRAP

10 Wall Balls (8lb /14-20lb)

10 AB Mat Sit Ups

WOD 2 – Veterans – 11:05 AM

10 Wall Balls (14lb/20lb)

5 Toes to Bar