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CrossFit de l’ouest Foodraiser!

Note: All Nutella proceeds were donated directly to the Christian Habib Stomach Foundation

At CrossFit de l’ouest we would like to believe that we are not just a business but also a constructive part of the West Island community and you all make us feel that way every time we hold an event. We would like to thank everyone who came out today for the foodraiser, your generosity once again blew us away! We had a great haul of non-perishables to give the underprivileged families of the West Island who visit the On Rock Ministries food bank.

Workout:
“Jackie”

• Row 1000m
• 50 thrusters (45/35 lbs)
• 30 pullups

Compare to September 16, 2010

Full results after the break.

Skills:

• Athlete’s choice

Workout:

• Coach’s choice: Run 5k or row 5k

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

Strength:

• Weighted pullups: Find your one rep max

Workout:
7 rounds of:

• Row for calories in the first minute
• 5 plyo pushups & 10 KB swings in the second minute

Strength:

• Shoulder press: 3-3-3-1-1-1. Attempt to set a PR on your last attempt.

Workout:

• Row 2k

Skills:

• Clean & Jerk technical work

Workout:

In 10 minutes, row 1k and perform a 1RM clean & jerk in the remaining time.

Your score is the weight lifted subtracted from your rowed time in seconds. Lower scores are better.

Strength:

• Find your 1RM back squat

Workout:
For time:

• Row 200m
• 10 OHS (135/95 lbs)
• Row 200m
• 8 OHS (135/95 lbs)
• Row 200m
• 6 OHS (135/95 lbs)
• Row 200m
• 4 OHS (135/95 lbs)
• Row 200m
• 2 OHS (135/95 lbs)

Workout:
Modified “Tabata This” – Using the Tabata protocol (:20 on, :10 rest for 4 minutes) perform each of the following exercises:

• Rowing (1 kcal = 1 rep)
• Squats
• Pullups
• Back Extensions
• Situps

Your score will be the sum of the lowest number of reps performed in any round for each of the exercises.

Skills:

• Maximum number of consecutive double-unders

Workout:
“Jackie”
For time:

• Row 1000m
• 50 thrusters (45/35 lbs)
• 30 pullups

Skills:

• Back lever

Workout:

• Row 2k
• 35 wall balls (20/14 lbs)
• Row 1k
• 25 wall balls (20/14 lbs)
• Row 500m
• 20 wall balls (20/14 lbs)