Archives

A few photos from the past couple of weeks. Kettlebells, deadlifts, handstand pushups. In other words, all the fun stuff you’ve come to know and love from CrossFit de l’ouest!

WOD:
As many rounds as possible in 15 minutes:

• 2 muscle-ups
• 4 front squats (155/105 lbs)
• 8 box jump burpees

See  Beyond The Whiteboard for full details on all workouts and results!

Thanks again to everyone to came out!

Skills:

• Muscle-ups & jumping muscle-ups

Workout:
5 rounds for time:

• 5 deadlifts (1.5x bodyweight/1.25x bodyweight)
• 50 double-unders

Strength:

• Back Squat: 5-5-5-3-3-3

Workout:
3 rounds for time:

• Row 1000m
• 25 GHD situps

We’ve uploaded the Fight Gone Bad Photos. If you don’t see yourself in the photos, stay tuned for the video, it’s coming soon!

Strength:

• Ring dips: 5×5

Workout:
“Running Grace”
5 rounds for time:

• 6 clean and jerks (135/95 lb)
• Run 400m

Happy Canada Day!

Skills:

• Snatch/snatch balance technique

Workout:
As many rounds as possible in 20 minutes:

• 10 Snatches (95/65 lbs)
• 10 Pushups

[Show as slideshow]

Skills:

• Kipping pullups

or

• 5×3 explosive strict pullups – Pull up as hard and as fast as you can on each repetition. Do not add weights even if you are capable of weighted pullups

Workout:
21-15-9

• Front squat (135/95), do not use a rack
• Pullups

[Show as slideshow]

Workout of the day:

Skills:

• Muscle-up transition

Workout:

• 30 muscle-ups for time