Category: Main Workout

Shoulder Press 5-5-5-5 & 15-12-9-12-15: Kettlebell Swings, Box Jumps and Wall Balls

Shoulder Press 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

15-12-9-12-15: Kettlebell Swings, Box Jumps and Wall Balls

15-12-9-12-15 reps, for time of:
Kettlebell Swing (70#/53#)
Box Jump (24″/20″)
Wall Ball (20#/14#)

BTWB

Photo by @robcwilson

In any sport or fitness activity that you continue to participate in over time at some point you may encounter either a tweak, a pull, or an injury. As you recover and make your way back (or work around it) there is some common sense to use to make sure you rehab properly and avoid further injury. Read the below link for how to approach recovery and reintroduction of CrossFit after an injury.

6 Tips to Return to CrossFit Post-Injury by www.boxlifemagazine.com

Snatch : 1 Rep Max & 30 Muscle-ups for Time & AMRAP 6 mins w/ Buy-in: Run and Overhead Squats

Snatch : 1 Rep Max

Record your best Snatch 1 Rep Max lift.

Muscle-ups : 30 Reps for Time

For time:
30 Muscle-ups

* Scale to 40 C2B Pull-ups + 40 Ring Dips for time. Rest 4 minutes then start Pt. 2

Update Show: Europe Team Announced for CrossFit Invitational

AMRAP 6 mins w/ Buy-in: Run 800m and Overhead Squats

In 6 mins do:
Run 800m
then in the remaining time, AMRAP of:
Overhead Squat (115#/75#)

* After 4 min. rest from Pt. 1 (30 MU)

BTWB

Photo by @robcwilson

Who says we don’t do birthday WOD’s? Well we don’t really do them but I made an exception for…moi. (Disclaimer: I hate all of the above movements)

Snatch : 1 Rep Max & Muscle-ups : 30 Reps for Time

Snatch : 1 Rep Max

Record your best Snatch 1 Rep Max lift.

Muscle-ups : 30 Reps for Time

For time:
30 Muscle-ups
Scale to C2B/Ring Dip option. Rest 4 minutes then start Pt. 2

Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups & Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
3 Strict Handstand Push-ups

2016 Reebok CrossFit Invitational Comes to Toronto

Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

For time:
25 Deadlifts (225#/155#)
Rest 1 min
50 Toes-to-bars
Rest 1 min
25 Handstand Push-ups
Rest 1 min
100 Double Unders

BTWB

Photo by @robcwilson

Scaling the handstand push-up to the box or floor pike push-up or the seated or standing dumbbell press is a preferred way to building strength, coordination and proper positioning before going inverted. In our gym these two methods are the progression to follow before going inverted.

While the CrossFit Team Series has another week to go in October, the Invitational is right around the corner. Team Canada has been announced and now we wait for Team USA, Team Europe, and Team Australia.

Update Show: Canada Team Announced for CrossFit Invitational

Lifting: Squat Clean plus Front Squat & AMRAP 12 mins: Squat Cleans, Pull-ups, Push-ups and Air Squats

Lifting: Squat Clean plus Front Squat

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set

AMRAP 12 mins: Squat Cleans, Pull-ups, Push-ups and Air Squats

Complete as many rounds as possible in 12 mins of:
2 Squat Cleans (155#/105#)
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB

Photo by @robcwilson

Congrats to Eva (above) for competing this past weekend at the Cascade Classic in the Teens division and for placing 3rd and getting a podium spot! We are so proud of you! (Especially Rob W., he’s always proud of everyone)

Check out this short Instagram interview with her from the competition on our IG page!