Ok,folks, we will be starting a new challenge this week. Crossfit Fort Bragg recently published an article on running this challenge and i think it would be a great one for us as well.
Day 1 – one burpie
Day 2 – two burpies . . .
Day 100 – 100 burpies.
You can break up the burpies however you wish, but if you skip a day or days, those burpies need to be made up in the following days. Lastly, post your times at the 25, 50, 75 and 100 burpie stages.
Who’s up for the challenge?
We will start immediately following tues nite parade this week.
21 Sumo Deadlift High pull
21 Kettle Bell Swings
21 Double Unders
Accumulate 4 minutes in the hand stand position
Due to the training weekend being held in Yorkton, N Coy Crossfit trainers are unavailable for today’s WOD. Next class will be on Monday at noon.
Sorry for the short notice.
Over the weekend, get the snowshoes on and get out for a walk – Wear a ruck sack with at least 40lbs and make use of the great snowpack we have this year!
See you all monday.
Skill Work: On the Rings!
dips, kipping dips, pullups, pushups and muscle up progressions
Tabata: Box jumps, Jerry Can Push Press, Plank Hold
Sorry about not posting WODs for Friday and Monday – i ended up out of town on business for longer than expected – things will be back to normal starting tonite at unit parade.
Tues Nite WOD
Canadian Forces Express Physical Test
Team, Team, Team
in fireteams, 12 combined rounds of:
5 burpies, 5 pullups, 5 situps
One soldier works, the other soldier rests
***NOTE: We will be running several relays of the express test, so we will conduct part 2 in relays as well. Dress will be PT strip.
5 – 5 – 5 – 5 – 5
100 Overhead sandbag squats in as few sets as possible. 5 minute time limit.
Skill work – practice your skipping and double unders
AMRAP in 30 minutes
10 Jerry can thrusters
Its rare that we test our work capacity for such a long period of time besides running or ruck marching. Be prepared for the challenge.
100 Burpie/Pullups for time
It’s a simple as it sounds, complete a burpie and when you jump up, grab the bar and complete a pullup – repeat 100 times
Post times and comments . . . 3, 2, 1 – go!