Paul - Cleans at Saskatoon Challenge

Max Squat Clean Triples
3-3-3-3-3 – each set of 3 to be completed in 30 seconds
*if you miss a rep, you may try again, as long as a total of 3 are completed in 30 seconds
*Modify as Power Clean as needed

Then Saskatoon workout 3C:
AMRAP in 5 minutes of
8 Pull-ups – chin breaks vertical plane (modify with Ring Rows)
12 Jumping Squats
12 Mountain Climbers (4 counts each / sub for prowler push)

Post loads for Cleans and time for 3C to comments.

Burpee Challenge II: Day 12 (Buy-in = 78)

Photo by Steve

WELCOME BACK CELESTE!!!

Part 1 = 1K Run PLUS 11 Burpees
*Timer stops after 11 Burpees are completed!

Rest 10 minutes after last person done.

Part 2 = Prairie CF Challenge workout #2 “3×3″:
3 minutes of Rowing (score = distance in meters / 10)
3 minutes of KB Clean & Jerk – 55/35lb, Int = 35/25lb, Beg = 15lb
3 minutes of Wall Ball – 20/14lb to 10 foot line, modify to 9 foot line
Score = total points
*Break into 2 groups and count reps for each other

Post time for part 1 and score for part 2 to comments.

Burpee Challenge II: Day 11 (Buy-in = 66)
*Burpees in the workout always count toward the daily Burpee assignment!

Foundation classes start TONIGHT! Only room for 2 more. Please phone 539-2882 for last minute sign-ups!

Mark your calendars: Saturday, October 2nd we’ll hold a FREE workshop for any interested CFR members. We’ll be talking about goals, nutrition and workout plans; immediately following the 10am team workout. Click on “Workshops” on online schedule to sign-up!

5 rounds for time of:
3 Push Jerk or Split Jerk – 155/105lb
6 Pull-ups
9 Push-ups

Post time to comments.

Burpee Challenge II: Day 10 (Buy-in = 55)

Div 1 Females - Top 3

10am Team Workout with Jeff

Perhaps Jeff will let you know what the workout is, in the comments!

TODAY is the Prairie CrossFit Challenge at CrossFit Saskatoon.

Good luck to all competitors. Follow along on Twitter HERE!

Picture shows L to R: Sarah (CFS) 2nd, AngDesj (CFR) 1st, Leya (CFR) 3rd.

Burpee Challenge II: Day 9 (Buy-in = 45)

A. Front Squats 5-5-5-3-3-3

B. Weighted Pull-ups 5-5-5, Compare to 100820.

C. Accumulate 3 minutes in side plank hold each side

Post weights for parts A and B to comments.

My Gym from Patrick Cummings on Vimeo.

All the best to the 16 competitors heading to CrossFit Saskatoon to represent CrossFit Regina at this weekend’s Prairie CrossFit Challenge!!

Burpee Challenge II: Day 8 (Buy-in = 36)

Keenan F.

A. AMRAP in 15 minutes:
1 Snatch + 10 Overhead Squats – 65/45lb
1 Snatch + 10 Overhead Squats
15 Pull-ups

B. Accumulate 10 minutes bottom squat position

Post # of rounds for Part A to comments.

Prairie Challenge competitors: Strict rest day!

Saskatoon Challenge Countdown: 2 days!

Burpee Challenge II: Day 7 (Buy-in = 28)

Athlete’s Profile = Keenan Flegel
Keenan Flegel
Age: 25
Height: 6″
Weight: 178lb
Filthy Fifty – 27:13
Helen – 10:53
G.I.Jane: 16:50
Christine: 12:22
1km Row – 3:36
400m Run – 1:12
800m Run – 2:49
5km Run – 19:38

John - Overhead Squats - NEW!

A. Turkish Get-ups 3-2-1-1 L+R

B. “Yard Sale”
3 rounds for time of:
10 Deadlifts – 185/125lb
15 Knees to Elbows
20 Double-Unders

C. Accumulate 5 minutes of Handstands

Post results to comments.

Coaches notes: Saskatoon competitors may do CrossFit warm-up and skill work. Thursday and Friday are strictly rest days for Saturday’s competition!

Who’s Who 11 = John S. has been a constant at CFR since 2008. He first heard about CrossFit at a military course in Nova Scotia. John recently attended his level 1 cert and came back home to crank out a sub 5 minute Fran! Learn more about this great guy by clicking HERE!

Saskatoon Challenge Countdown: 3 days!

Burpee Challenge II: Day 6 (Buy-in = 21)

Overhead at OPT – “Nolan’s here?!” – BrOPT

Alana - Ring Dips

A. Partition Nautical Nancy
5 rounds of 500m Row and 15 Overhead Squats with 95/65lb
*Each round starts every 4 minutes; If Nancy time is not under 20 minutes, each round starts every 5 minutes; Running Nancy last done 100705, Rowing Nancy last done 100325.

B. 2 sets of Deadhang Pull-ups – 10 for males / 5 for females, use band as needed

C. Skill set only for Saskatoon competitors: 20 Double-Unders, 10 Knees-to-Elbows, 20 DU, 10 Toes-to-Bar, 20 DU = Not for time, try for unbroken

Post results to comments.

Athlete Profile: Alana Baht
Age: 30
Weight: 116lb
Fran 7:48
Helen 10:53
Cindy 16 rounds
Kelly 34:44
Christine 11:58
GI Jane 17:38
Jones Worthy 17:50
Max Push-ups 30
Max Deadlift 200

Favorites: Burpees, body weight anything, 200 m runs, rope climbs, box jumps
Goats: Ring Dips, Double-unders

Saskatoon Challenge Countdown: 4 days!

Burpee Challenge II: Day 5 (Buy-in = 15)

CROSSFIT FOUNDATIONS: Start next Monday/Thursday, Sept 20/23.  Email info@crossfitregina.com for details!

Blair L.

A Javorek Complex 2:
5 rounds with 95/65lb
5 Pendlay Row
5 Clean Grip Snatch
5 Back Squats
5 Shoulder Press
5 Deadlift
*10 minute countdown to complete, any unbroken round must be started over.

B. For time:
Ring Dips 9-12-15
Box Jumps 15-12-9
*Try unbroken

C. Practice 20 Leg Pistols

Post results to comments.

Athlete Profile = Blair L.
Age: 35
Weight: 215lb
Grace: 2:13
Isabel: 2:52
Fran: 3:51
Nancy 12:59
Filthy Fifty: 23:53
Fight Gone Bad: 384
Deadlift 435lb
Clean & Jerk 235lb

Saskatoon Challenge Countdown: 5 days!

Burpee Challenge II: Day 4 (Buy-in = 10)
*At any time, you may “buy in” to this challenge by catching up on all burpees accumulated up until now. Today’s buy-in would be 1+2+3+4 = 10 Burpees. You do NOT need to do the 100 Burpees for time, to be in this challenge. We’d like to see everyone taking part!

Relay Exchange #3

Complete for time:
10-9-8-7-6-5-4-3-2-1 Power Cleans
20-19-18-17-16-15-14-13-12-11 Push Ups
*Use 75% of 1 RM for Power Clean weight

Post time to comments.

From CrossFit Football 091201.

Good luck to all Queen City Marathon runners today!

Picture shows Keenan handing the chip off to Blake during today’s relay race! Team CrossFit Regina took 8th place out of 157 teams! Time was 3:25:21.

Saskatoon Challenge Countdown: 6 days!

Burpee Challenge II: Day 3