"Debbie Downer"

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Strength
Front Squat
5-4-3-2-1-1
 

WOD
30-20-10
Kettlbebell Swings (2,1.5)
Burpees
Box Jumps

Level 2- (155,115)
Level 1- (75,55)

OLYMPIC Lifting Class 6pm

Warm Up: 3 Rounds

All from the pockets:  3 Shrugs, 3 Shrugs and Elbows, 3 Muscle Snatch, 3 OHS, 3 Power Snatch

1 Min. of Plank in between rounds

Snatch Balance: Work up to a heavy set of 3

40 KB Russian Twists b/w sets.

Complex: 1 Hi Hang Snatch + 2 Low Hang Snatch + 3 Snatch

4(1+2+3) Climbing

OHS: 2x10 at 50%

"Team Nutts"

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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.

For Time in Teams of Two:
Team Nutts:
20 Handstand push-ups
250/175 pound Deadlift, 30 reps
50 Box jumps, 30/24 inch box
100 Pull-ups
200 Wallball shots, 20/14 pounds, 10′
400 Double-unders
Run 800 meters with a 45lb plate

Rules: Only one athlete may be working at one time. During the run, the team must run together with one person holding the plate. At no time is the plate allowed to touch the ground. The time is scored only when the plate is returned to the rack. 

 

"Debo"

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Strength
Work Up to a Max for the Complex
3 KB Strict Presses
4 KB Push-presses
5 KB Push-jerks

Level 1
3 Strict Press
5 Push-press

WOD
3 Rounds
60 Double Unders
25 Push-ups
20 Deadlifts (185,135)

Level 2- (155,115)
Level 1- (75,55)

OLYMPIC LIFTING CLASS 6pm

Warm Up- 3 Rounds: 5 Hang Squat Cleans, 5 Squat Cleans, 3 Strict Press, 4 Push Press, 5 Push Jerk , 10 Front Squat

Bear Complex- 10 min EMOM (Across) We will work our way up to a working weight. 

High and Low Hang Clean: 5x(2+2)

Push and Split: 6x(2+2) Work up to a heavy set of 2 from the rack.

Front Squat: 2 sets of 10 @ 60%

"Invictus"

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"I am the master of my fate. I am the captain of my soul"

Big weekend at CFK! Good luck to those who are running Ragnar, and good luck to those who are doing Sealfit…crush it!

Strength
Deadlift
2-2-2-2-2
-Between sets complete 10 Bandy side steps each direction

WOD
30 Wallballs (20/14)
30 Kettlebell swings (2,1.5)
60 Box Jumps (24,20)
30 Kettlebell Swings
30 Wallballs

Level 2- 1.5,1
Level 1- 1,0.75, 30 Box jumps

"Platoon"

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"My heart…my mind…will carry my body when my limbs are too weak."

Strength
Hang Power Clean
3-3-3-3-3
-Between sets complete 5 single arm kettlebell presses on each side

WOD
3 Rounds
1 Minute Max Double Unders
2 Minutes Max Calories on the Rower
1 Minute Max Toes to Bar
2 Minutes Rest

After the 3rd Round
1 Minute of Max Bicycle Abs
2 Minutes of Max Sit-ups
1 Minute Plank

Level 1- Single Unders

"Commando"

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"Fear is not real. The only place that fear can exist is in our thoughts of the future. It is a product of our imagination, causing us to fear things that do not at present and may not ever exist. Fear is a choice".

Strength
Back Squat
3-3-3-3-3
– Between sets complete 10 back rack lunges

WOD
12 Minute Ascending AMRAP
2 Burpee Pull-ups
2 Power Snatches (95,65)
4 Burpee Pull-ups
4 Power Snatches
6 Burpee Pull-ups...

Level 2 (75,50)
Level 1 (65,35)

CrossFit Hero WOD: Bulger

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Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups