Wednesday 140409


“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.”- Picabo Street

 Troy’s Clean Eating Challenge! 

If you’re a participant…or if you want to be,  join us! 
When : Saturday April 12th 0600
Where : Letrono’s yoga room
What : Going over ups and hopefully “downs” of your journey. We will re-dedicate and motivate one another in this super fun endeavour!
Bring: Ideas, questions and a tape measure…yes accountability is key to success 🙂
Again, anyone who wants to be part of the group, and wants to eat clean to fuel our CrossFit lifestyle is welcome to join!

Dynamic Warm-Up-Mobility
Prepare for…

KB Double Clean:

Strength- 5-3-2 Double KB Press 32/24 24/16 16/12kg Or DB’s Stay Heavy with good mechanics
KB Double Press:

KB Double Swing:

WOD: 3 Rounds of:
8x  Double KB Swings 24/16 16/12 12/8kg
100m KB Waiters walk (change arms at 50m mark)
Rest 1 minute repeat
* Goal is to go all out “UB” with good mechanics then recover repeat.

*Team Cool down Yoga statics holds: Coaches choice 7-10mins

Competitors or athletes wanting to improve your Fitness level
Do  Strength and WOD  then: 

Rest recover 7 min then:

Power Snatch 135/93 125/83 115/73
Ring Dips 

3 Rounds “NFT” 0f:
7 Weighted GHD Situps
7  GHD Back extensions
3 Ice cream makers

Watt Bike, Row for 6-8 minutes at 65-75%

CF Endurance:
Bike 25k (Stay at a strong pace)


5-3-3-2 OHS 75- 90% 1 RM


10 Min AMRAP of “Cindy”:
5 Pull ups
10 Push Ups
15 Air squats


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