Regional WOD #7
4 rounds for time:
2 rope climb
100m Run
4 Squat Cleans (225/135)
100m Run
Post results to comments.
Picture: CrossFit Regina Titan sponsored the Hammer Throw event, at last weekend’s Highland Games Western Championship in Regina.
BIG Foundations class!
9am - Kettlebell Class: “All the Bells and Burpees”
10am - Partner WOD:
“One Bite at a Time”
20min AMRAP:
Partner A runs 400m
Partner B does 1 Squat Clean & Jerk (95/65) and 1 pull-up. Add one rep until you reach 5 C&J and 5 pull-ups; then complete 20 burpees.
**if you finish the 20 burpees before partner finishes run, start over at 1 on the c&j and pull-ups. Score is burpees completed.
11am - Hero “Badger”
3 rounds for time:
30 Squat Cleans 95/65
30 Pullups
800m Run
1pm - Titan Teens
2pm - Titan Tikes
1 and 2pm – Make up WODs
Picture: Good thing we are expanding! 15 in this weekend’s foundations!
Jacob & Victor
A. 0:00-0:10 CrossFit warmup x2 with Deadhangs or negatives
B. 0:10-0:40 Regional WOD #6
Chipper for time:
100 Double-unders
50 Handstand push-ups (assisted as needed)
40 Toes-to-bar (sub hanging leg raises)
30 Shoulder to overhead with barbell (160/100 lb, Int 115/75, Newer 95/65, Beginners use empty bar)
90 ft. (30 steps) walking lunge with barbell in front rack (160/100 lb, same as above)
*Regionals will require Axle bar, but we will use regular bars.
**Regionals will have 15 minute time cap
C. Mobility: rack chest stretch, pigeon plank tree, other
Post results to comments.
Video: Week 2 of Regionals begins this weekend, including Canada East! See preview video HERE.
Busy Wednesday night!
A. 0:00-0:10 Dynamic Warmup
B. 0:10-0:40
Regionals WOD #5
For time: 21-15-9
Deadlift 315/205
Box Jump 30″/24″
(Scale Deadlift 225/155, 185/125, 135/95)
(Scale Box Jump 24″/20″, 20″/12″)
C. 0:40-0:50 BONUS 1 km Run (try to beat Monday’s time!)
D. Mobility = Down/Up dog, seated side bend, calf
Post results to comments.
Gymnastics Club is tonight! Work on movements like handstands, muscle ups, ring dips, and much, much more with Coach Leya! Thursdays 7:30-8:30pm. All members welcome!
Father-son Jackie!
A. 0:00-0:10 CrossFit Warmup x2 with Ring Rows
B. 0:10-0:45
Regional #4 – the 100s
For time:
100 Wall balls, 20/14 lbs to a 10’ target (sub lower target)
100 Chest-to-bar Pull-ups (sub Pullups or band pullups)
100 One-legged squats, alternating (sub assisted pistols or air squats)
100 One-arm dumbbell snatches, alternating (70/55lb), do not need to squat (sub 45/25lb)
Time cap 25mins.
C. Mobility: leg stretch with band, lat stretch with band
Post results to comments.
Picture: It’s a family affair! Tyler and Alex workout together on holiday Monday!
Nutrition: easy chicken recipes - Baked Chicken Thighs, Honey Glazed Chicken & Bacon Bites, Smoked Paprika Chicken Thighs and Balsamic Rosemary Chicken Breasts
Jenn – back alley bell swings
A. 0:00-0:10 Warmup = Groovin’ On Warmup (500m Row x1, 5 good morning, 5 squat, 5 press, empty bar, then +10-20lb)
B. 0:10-0:30
Regional WOD #2 – OHSx3 Ladder, 7 minute time cap
Each athlete gets one barbell and plates (no rack, run 2 heats if needed)
Men start at 135, 185, 225, or 255lb and increase by 10lb
Women start at 85, 125, 155, or 175lb and increase by 5lb
(2 minute rest)
C. 0:30-0:50
Regional WOD #3 – 30 Burpee MU for time, 7 minute time cap
(sub = 1 Burpee Pullup + 1 Ring Dip, per Burpee MU)
D. Mobility: hurdle, seal (down dog on elbows), arm on wall
Post results to comments… and any strategies for Lance!
SWIM CLUB is tonight! 7:30-8:30pm and the Downtown YMCA. $5.
Swim Club WOD:
“Swim, Kick, Sit”
5 rounds:
100m Swim
50m Kick
25 Sit-ups
There are only 5 more swim clubs until Spring Fling! All competitors should come out and try it before it’s too late!
First time Fran!
A. 0:00-0:10 CrossFit Warmup x2 with Ring Rows instead of pull-ups
B. 0:10-0:40
“Jackie”
For time:
1000m Row
50 Thrusters (45 lbs)
30 Pull-ups
Compare to 120711.
C. 0:40-0:50: BONUS = 1 km Run for time.
D. Mobility = quad stretch, hamstring stretch, calf stretch
Holiday Monday Class Times: 10am, 11am, Noon, 4pm and 5pm
Picture: Clay, Alvaro, Maria and Cesar try Fran for the first time! 
Regionals: The 1st weekend of Regionals is over. Check out the results on the CrossFit Games website.
Sled Drags
A. Warmup = Shae’s choice
B. Benchmark girl “Chelsea”
1 round of Cindy on the minute, every minute for 30 minutes.
1 round of Cindy = 5 Pullups, 10 Pushups, 15 Squats
If you cannot complete the work in one minute, switch to every other minute.
C. Mobility = Shae’s choice
Post # of rounds of Chelsea completed to comments.
YOGA for Athletes at 2pm today with Jeremy. FREE for unlimited members, $5 for regular members, $10 for non-members (bring a friend!). Please sign up on MindBody, does not count as one of your sessions of the week.
Picture shows 9:45am regulars (L to R): Marshall, Ethel, Aliz, Nicole C.
9am Kettlebell class with Keenan Complete 5 rounds, with 2min rest between each set, 7 reps at each. 1-Alternating Swing 2-Clean and press (each arm) 3- Windmill (each arm) 4- Overhead Squat (each arm)
10am Team Workout =May Long Partner Challenge!
In teams of two complete each WOD with 5 min of rest between each
1- 100 Wallball for time (switch every time the ball is dropped or you need to rest)
Rest 5min
2- 10min AMRAP (Alternate rounds with partner) 5 Burpee Pullups 5 Squat Jumps 5 Clap Pushups 5 Toes to bar
Rest 5min
3- Partner Rhiannon Switch when partner fails
11am Hero = “Jerry”
For time:
1 Mile Run 2000m Row 1 Mile Run
1pm & 2pm – Make-up classes
1pm – Titan Teens
2pm – Titan Tykes
Post workout choice and results to comments.
Picture: Mike, Tyler, Jenn and Tiff at Frostfit in Winnipeg. Who’s ready for Spring Fling at CFR Titan in June??? Did you know we are having a Team competition on June 21, the evening before? If you have a partner (of the opposite sex) and want to compete against other teams please contact Keenan for more information
Sunday YOGA at 2!
Who’s Back Friday?
A. Row 500M, then 2 rounds of Groovin’ On Warmup
B. Kettlebell Press 3 sets of 5L+5R to a heavy set of 5, then
Romanian Deadlift 3×5 (suggest 70-80% of max Clean & Jerk)
C. 12 minute AMRAP of 5 Pull-ups, 10 Push-ups, 200M run
D. Mobility: 5 point Lower body and 5 point Upper body work
Post loads for KB Press and Romanian Deadlifts, and # of rounds for AMRAP to comments.
Picture: Who’s Back Friday? Post guesses to comments!
Long weekend: Since we were closed last weekend for a cert, we are offering regular hours this Saturday and Sunday, plus YOGA Sunday at 2; holiday Monday hours 10-1 and 4-6.
