Saturday June 29th 2013

Strength 
Work on your weakest lift for 20 min 

WOD 
21-15-9
Med ball cleans 
Knees to Elbows 

Recovery 
Couch stretch 2 min per side 

June 28th 2013

Strength 
Snatch Balance 5x3

WOD
3 RFT
10 Power snatch 65/95
20 Lateral hops 

Extra 
50 V-snaps for time 

Recovery 
Untangle your hamstrings 

Thursday June 27th 2013

Skill 
Kipping HSPU

WOD
In one minute find your max in the following exercises
a) K2E
b) Ring dips 
c) HSPU
d) Pull ups 

Repeat twice with one minute rest between exercises, 2 min rest between rounds.

Recovery/ mobility 
 Shoulder smash 

Wednesday June 25, 2013

Bring your running shoes and cross your fingers for nice weather.

A) Front Squat 5x10
       2@50%
       2@60%
       1@70%

B) For Time:

     Run 400m
     40 pushups
\    Run 400m
     40 air squats
     Run 400m
     40 burpees
     Run 400m
     40 Lunges

C) Recovery:
 
      Couch stretch each leg 2min
 
   

Tuesday June 25th 2013

We will be doing two workouts on Monday July 1st.  One at 9am and one at 10am, of course it is a holiday so we will be doing a Hero WOD.  There will be a minimum of a $10 fee for participants with ALL the proceeds going toward those affected by the flooding.  Please come out, donate to a great cause and work hard! 

For tomorrow;

Strength 
Strict press 5x10
1 set @ 40%
1 Set @ 50% 
1 Set @ 65%
1 Set @ 70%
1 Set @ 80% 

WOD 
13.2
5 Shoulder to overhead 75/115
10 Deadlifts 75/115
15 Box jumps 20"/24"

Recovery 
Low back release 

Monday June 24th

It was a crazy weekend around our house, and I may have gotten a little off track with my workouts and diet.. back on track this week.  We will be doing a nutrition challenge starting after the July long weekend, hopefully this will help us stick to our goals this summer!

Strength
2 Squat snatch EMOM for 10 min 

WOD 
1 Burpee
50 Doubles 
2 Burpees 
45 Doubles 
3 Burpee
40 Doubles 
4 Burpees
35 Doubles 
5 Burpee 
30 Doubles 
6 Burpees
25 Doubles 
7 Burpees 
20 Doubles 
8 Burpees 
15 Doubles 
9 Burpees 
10 Doubles 
10 Burpees 
5 Doubles 

Recovery 
Calf smash 

I just want to say that I am proud of the products we are delivering from CrossFit Pincher Creek.  Each one of you is improving in strength and movement and it is so great to see.  Continue to take pride in what you do, from the way you move to the way you put the bumper plates away (hint) ! 

Strength 

Spend 10 Min working on Deadlifts, if you feel good work up to a one rep max

WOD

12 Min AMRAP 

3 Cleans 95/135

6 push ups

9 Sit ups 

Recovery 

Spend 10 min stretching out and rolling at the end of your workout today.