September 23, 2013

Strength:

5 rounds of the following Complex:

5 Deadlift

5 Hang Power Clean

5 Front Squat

5 Push press

Rest two minutes between rounds

Compare to July 30

Tuesday is Toonie Tuesday. Please bring a Toonie to the class to support CrossFit Limestone's team. in Run For The Cure!!

September 21, 2013

Strength:

Power Clean & Jerk

3-3-3-3-3

WOD:

5 Rounds

200 Meter Run

15 Shoulder to Overhead (135/95)

There are still spots in the Barbell Club!!! Sign up on the schedule

Man Brewed Beer In Gut

September 20, 2013

Skill:

Double Under

10 Rounds 

30 Seconds Max DU

30 Seconds rest

WOD:

100 Air Squats

30 Burpees

100 KettlebellSwings 

30 Ring Dips

100 Air Squats

There are still spots left in the CF Limestone Barbell Club. Go to our schedule to sign up!!!

 5 Life Lessons from Rocky Balboa

September 19, 2013

Strength:

Push Press

5-5-5-5-5

WOD:

5 Rounds

1 Minute Power Cleans

1 Minute Kettlebell Snatches

1 Minute Rest

September 18, 2013

Strength:

On The Minute X 7

3 Power Snatches

Barbell Row

5-5-5-5-5

Waiter Walks

3 X 40 Meter

Perfect Apple Pie

September 17, 2013

Strength:
Deadlift
5-5-5-5-5

WOD:
3 Rounds
400 Meter Run
30 Wall Balls

September 16, 2013

Strength:

Back Squat

5-5-5-5-5 (85% across)

WOD:

21-15-9

Front Squat  (70%)

Burpee