BeMore CrossFit

WOD 400 M Row 50-40-30-20-10 Double Unders (or 4 times skip) KB Swings Sit-up Trainers Notes:  Do the 400 m run then 50 of each of the listed exercises, continue to do the 400 M row then 40, 30, 20 , 10 of each exercise.  If you can not do double unders then do 4 [...]

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WOD Strength: Hang Power Cleans 5-5-5-5-5 “The enjoyment of life, especially the second half of life, is greatly compromised if we can’t see, if we can’t think, if our kidneys don’t work or if our bones are broken or fragile.  I, for one, hope that I am able to fully enjoy not only the time [...]

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WOD 30 Seconds Work 30 Seconds Rest X 5 Ski Jumps Push Press with Dumbells Sit-up Roller Wall Jumps Jumping Pull-ups Forward Jumping Squats Perform each exercise 5 x of 30 Sec. work, 30 secs rest before moving on to the next exercise. Crossfit Calgary, CrossFit Calgary South, CrossFit Trainers

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WOD “FRAN” 21-15-9 Thrusters Pull-ups Leanne Great job at 32 1/2 feet. Slight miss here, awesome job!!!

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WOD Strength: Push-jerk 3-3-3-3-3 Conditioning: 100 burpees for time Improve your Squat Clean

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WOD 5 Rounds 400 M run 30 V-sits 1 – 50 foot famers walk 10 Box Jumps

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REST DAY Awesome first day for Kids CrossFit, Jordan, Kyle, Katelyn, Payton, Austin and Conner!  Great job you all.

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WOD 21-15-9 reps for time of: Dumbbell or Kettlebell snatch (70/55) left and right Handstand push-ups Comfortable with your workout? Then you’re doing it wrong:

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WOD As Many Rounds As You Can in 20 mins 5 Burpees 200M Row 10 Turkish Get-Ups Great Job Today top to bottom, Jane working her but off, Jill, Linda and Layla

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