New Shirts!

3 rounds for time of:
10 Deadlifts – 275/185lb
50 Double-Unders

Post time to comments.

BONUS = do some of ComTeam’s weekly minimums

Coaches notes: Intermediate DL weight is 225/155, Int 2 is 185/135, beginners do 95/65lb; Sub for 50 Double-Unders is 5x (250) single skips.

Picture: I know it’s not “Who’s back? Friday”, but Paul is so marvelously modeling our NEW T-SHIRTS! They are $20 each and are a LIMITED EDITION! Cost is $20 and they come in unisex sizes S, M, L and XL. CrossFit Regina members have dibs! Our ComTeam will be wearing them as warm-up shirts this weekend in Edmonton!

Video: Women’s Highlights from the 2010 CrossFit Games Florida Sectionals by CrossFit Again Faster [wmv] [mov] Courtesy of CrossFit.com. Who wants to try Rolling Burpees?!?!

B.C. Sectional workouts released HERE.

Countdown: 5 days til our Central Canada Sectional!

Push-up Challenge = 22/44

***There is NO 10:30am or NOON class today. Sorry for any inconvenience.***

Paul’s pick, from dot com 080702:

5 rounds for time of:
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks

*Using “Grace” weight of 135/95lb

Post time to comments.

Picture = Kent & Jen – Couples who WOD together, STAY together!

Push-up Challenge = 21/42

10am Team WOD

“The 16 Ton  Toolbox”
As a team, members must accumulate to a total number of reps, calories, and pounds in the following exercises:
Pull-ups 120
Burpees 160
Rowing 200 calories
Deadlift 32000 lbs as either 135lb or 185lb bar

MOD 1 is 2/3  the reps of Rx’d and 21120lbs. MOD 2 is 1/2 the reps of Rx’d and 16000lbs.

Picture shows Jordan participating in the Bonus Tire Drag Relay after this morning’s workout!

ComTeam will be sprinting at the Fieldhouse at 11:30 am.

6pm Paleo Potluck “Send-off” Party for those going to Sectionals, at Chris & Kelly’s (All CFR members welcome, email for directions, please RSVP to crossfitregina@gmail.com).

Push-up Challenge = 20/40

Back Squat @ 85% x5×3
(3 sets of 5 reps, sets across)
See 100308

Then Tabata Mash-up for 8 minutes: Push-ups/Box Jumps 20″, alternate the two exercises for the 8 minutes. Score is total reps attained.

Gymnastic BONUS = Accumulate 90 second L-sit

Post loads for Back Squats and time for Tabata Mash-up to comments.

ComTeam is doing Power Cleans and a metcon with Front Squats and Ring Dips

Push-up Challenge = 19/38

Picture: Who’s Back Friday? Bonus points if you can name the special occasion!

Saturday: NO 9am workout; 10am Team Workout for everyone; ComTeam sprinting at the track at 11:30am; 6pm Paleo Potluck “Send-off” Party for those going to Sectionals, at Chris & Kelly’s (All CFR members welcome, email for directions).

Ontario Sectional workouts have been released HERE!

Stretching Session at CFR!

Part 1 = 2K Row for time

Part 2 = Pull-ups On the Minute
*One Pull-up on the first minute, 2 on the second, 3 on the third. Continue adding 1 rep each minute until unable to perform required number within the 60 seconds before the next round. Sets need not be unbroken, only completed before the next round.

Gymnastic BONUS = Accumulate 3 minutes of Handstand Hold

Post 2K Row time and # of minutes of Pull-ups to comments.

Saturday: NO 9am workout; 10am Team Workout for everyone; ComTeam sprinting at the track at 11:30am.

Push-up Challenge = 18/36

Braxton Tire Flipping

5 rds for time of:
15 Overhead Squats
25 Burpees
20 Weighted Sit-ups + 30/20 lb
10 Power Snatch

Post time to comments.

Coach’s Notes: For Power Snatch and OHS: Men use 115lbs, Women use 80lbs, Intermediate 95/65lbs, modify further as needed, Beginners do 3 rounds, Intermediate may do 4-5 rounds.

Compare to 090324.

Push-up Challenge=17/34

ComTeam will be doing a Double Day with Kettlebell Cleans, Rowing, Farmer’s Walk, and more!!

East Canada Sectional WODs have been announced HERE!

Queensland Australia Sectional WOD #2:

10 mins max reps, consisting of the following stations:
4 minutes – Thruster 110/77lb
3 minutes – KB Swing 55/35lb
2 minutes – Muscle-ups
1 minute – Burpees

Athletes will move from one station to the next at the end of the allotted time without rest. A bonus rep will be awarded for each successful muscle-up, (1 muscle-up = 2 reps).

Post total score to comments.

Coaches notes: Top scores at this Sectional were 149 points for men, 136 points for women. Modify weight as needed. If you cannot do Muscle-ups, sub 10 Pull-ups (just not Rx’d).

Push-up Challenge Day 16: Women 16 / Men 32

Picture shows Shae doing Clapping Push-ups.

Bench Press
5-5-5-5-5

Metcon = 125 Bell Swings  for time with 35/25lb
*At the start of every minute (including the first minute), do 7 Goblet Squats with your weight

Post loads for Bench Press and time for metcon to comments.

BONUS = 1 set of max Deadhang Pull-ups

ComTeam is doing a Metcon, followed by Back Squats, and later Sprinting.

Picture shows Joan spotting Michelle Dob on Bench Press today.

Push-up Challenge Day 15: Women 15 / Men 30

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Box jumps
Rest 1 minute
Tabata Sledgehammer Strikes

*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.

Post the total of 3 scores to comments.

Push-up Challenge Day 14: Women 14 / Men 28

9am: Air Force WOD from Midwest Sectionals:
For time:
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
-95/65lb, 4 Burpees on the minute every minute (including to start), 20 minute time limit.

10am: Team Workout “R-Town”
In teams of 5 complete the following:

2K Row
10 Rope Climbs
100 Ring Dips
200 Roaming Lunges
2K Row 

Coaches notes: All work is shared between 5 team members, must start and end with 2K Row, but other stations may be completed in any order, must complete one station before moving on to another, everyone must try Rope Climb, sub for Rope Climb is 15 Pull-ups, sub for Ring Dips is 2x Jumping Ring Dips, Only 1 Rowing at a time, 1 on Rope Climb, 2 on Ring Dips and 3 on Lunges at a time.

BONUS = Max Handstand Hold between you and your 4 teammates, Last Man Standing.

Post team times to comments.

1:30-3pm: Field Trip to Regina Boxing Club at 2338 Dewdney Avenue (Door on East side of building). FREE for CrossFit Regina members and kids welcome!

Push-up Challenge Day 13: Women 13 / Men 26

Pictures: Top pic shows Kat talking Kelly through the Air Force WOD this morning, Bottom pic shows a group of ladies who ALL got rope climbs today! (3 of them it was their first time). See Boxing Club field trip pics HERE. I only got 10 pics, so hoping some more of you will post links to your pics as well.