June 10, 2013

Skill:

Handstand Walking

Strength

Pull Ups

5-5-5-5-5

WOD:

For Time

5 Rounds

10 Push Press (115/85)

40 Air Squats

Great event to help Kingston's Waterfront

Everyone is welcomed to come out!!!

June 08, 2013

Strength:

Front Squat

Work up to 3 Rep Max

WOD:

8 Rounds

3 Front Squat (75%)

100 meter Shuttle Run

Rest 1:00 Minute

Accelerated Learning with Tim Ferriss

June 07, 2013

Strength:

Speed Deadlifts

12 X 3 on :45

WOD:

7 Rounds

7 Overhead Squats (95/75)

7 Push Ups

June 06, 2013

Strength:

Back Squat

3-3-3-2-2-2

WOD:

5 Sets

Max Reps Push Press (95/75)

The Benefits of Boredom

June 05, 2013

Strength:

OTM X 7

Hang Power Snatch

WOD:

4 Minute AMRAP

Wall Balls

Rest 2 Minutes

5 Minute AMRAP

10 Push Ups

10 Hollow Rocks

Suck It Up Buttercup

June 04, 2013

Strength:

Weighted Pull Up

5-5-5-5-5

WOD:

30 Hang Power Clean

30 Burpees

30 Front Squats

30 Kettlebell Swings

CrossFit Limestone T-Shirts are in!!!

They are $20 each. Men's & women's available. 

Limited quantity - buy one ASAP! 

June 03, 2013

Michelle at the Olympic Lifting workshop

Strength:

Strict Press

3-3-3-3-3-3

WOD:

7 Minute AMRAP

7 Deadlifts (225/135)

7 Box Jumps (24/20)