Archives

Skills:

• Practice: push jerks, split jerks

Workout:
“Grace”

• 30 clean & jerks for time (135/95 lbs)

Compare to October 31, 2010

Power:

• Clean pulls: 5-5-5-3-3

Workout:
“Elizabeth”
21-15-9:

• Squat cleans (135/95 lbs)
• Ring dips

Compare to September 29, 2010

Skills:

• Agility ladder drills

Workout:
“Erin”
5 rounds for time:

• 40 lbs db split cleans
• 21 pullups

Strength/Skill:

• Power clean technique
• Build to  heavy 3 – touch & go

Conditioning:

• Cleans 135/95 Row 250m
• 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Compare to Sunday July 11th, 2010

CrossFit de l’ouest in the West Island Chronicle!

Are you ready for CrossFit West Island?

Workout:
“Linda” a.k.a. “the three bars of death”

For time:

10-9-8-7-6-5-4-3-2-1

• 150% bodyweight deadlifts
• Bodyweight benchpress
• 75% bodyweight cleans

Strength:

• Cleans  - technical practice

Workout:
5 rounds for time:

• 12 deadlifts (155/115 lbs)
• 9 hang power cleans (155/115 lbs)
• 6 push jerks (155/115 lbs)

Compare to May 26, 2010

Skills:

• Clean & jerk practice

Workout:
“Grace”

• 30 clean & jerks for time (135/95 lbs)

Workout:
“The Bear Complex”

Performing the sequence in order is considered a single rep of the “Bear Complex”.  Perform 7 reps of the Bear Complex in a row without letting the bar touch the floor (except on Power Cleans to reset). There are 5 total rounds in this WOD and you may take as long to rest as you wish between attempts.

The sequence:

• 1 power clean
• 1 front squat
• 1 push press
• 1 back squat
• 1 push press

Strength:

• Power cleans: 5-5-5-3-3-3

Workout:
“Angie”
For time:

• 100 pullups
• 100 pushups
• 100 situps
• 100 squats

You must complete all the repetitions for one exercise before moving on to the next.

Strength:

• Weighted pullups: 5-5-5-3-3-3

Workout:
AMRAP 12

• 10 DB clean box jumps (20/15 lbs)
• 10 DB push presses (20/15 lbs)
• 10 burpees