Hugh Cairns Armoury: 26 Feb – 03 Mar 12

Monday:

Skill:  Instructor’s choice

WOD:  Crossfit Games Open workout # 1

Burpies, AMRAP for 7 mins

 

Tuesday:

WOD:  Crossfit Games Open workout #1

Burpies AMRAP for 7 mins

 

Wednesday:

Skill: Clean fundamentals

WOD:  Power clean 5,3,3,1,1

 

Thursday:

WOD:  Crossfit Games Open workout #1

Burpies AMRAP for 7 mins

 

Friday:

“20 somethings”

20 min AMRAP of

20 Air Squats

20 Kettlebell Swings

20 Double Unders

 

 

 

Hugh Cairns Armoury: 19 – 25 Feb 12

Wednesday:

Fireteam fun!

A set of 3 couplets, done as a pair.  Each is a 5 min AMRAP with 2 mins rest in between.

both soldiers can work at the same time – score is the total # of rounds done by the fire team.

#1:  7 KB Sings (2 pood), 5 burpies

#2:  10 Pushups, 10 toes to bar

#3:  10 Wallballs, 15 Situps

Thursday evening parade:

Unarmed Combat Trg with MCpl McCombs

Friday:

PLEASE NOTE:  WE WILL ONLY BE RUNNING THE NOON HOUR CLASS ON FRIDAY – THE 5 PM CLASS IS CANCELLED!

Skill Work:  Jerk and Push Jerk

WOD:

21, 15, 9

Push Jerk #115, Box jumps

 

Hugh Cairns Armoury: 13 – 21 Feb 12

Remember, all soldiers are what they eat – Treat Food as Fuel!!!

Monday

“Grace”

30 Clean and Jerks for time (#135)

 

Tuesday

Skill: Overhead Squat

WOD:

12 Overhead Squats (#65)

Sprint 80 M

Walk 1 zengel lap (rest pace)

5 Rds for time

Sprints (2 gym lengths) are an all out effort, zengel lap is to be at rest pace

 

Wednesday

Skill:  Floor Press fundamentals

(just like a bench press, but with an oly bar/plates with your back on the floor)

 

WOD:

Part 1: Floor Press – 5,3,3,3,1,1

Part 2:  5 min amrap – Double Unders

 

Thrusday

Skill: Overhead Squat

 

WOD:

12 Overhead Squats (#65)

Sprint 80 M

Walk 1 zengel lap (rest pace)

5 Rds for time

 

Friday

“Raymond”

21-15-9 then finish WOD with 100 x Double Unders

Box Jump
Burpees
Wall Balls (20#)