Snow?! What was that all about?! I think Mother Nature was drunk or something. Anyway, hopefully that silliness is behind us.
We hosted our first Broomstick Oly lifting class last night. We had 13 people join us for some fun, skill, sweat, and swearing.
Hope you all have a great Thursday!
This is Captain Kevin Wood of the USS CrossFit Moncton.
Over and out.
Strength Day
A) BSS – body weight
B) OHS – broom stick
C) Plank 5 min = 7 min
Wow, felt more like “no strength day”! My body was shaking in plank – usually feel strong in this pose.
ROMWOD
A. Single Leg Kettlebell Deadlift
3 sets of 8 reps per leg @30# KB
B. 2 rounds for time
25 Burpees
25 Down ups
Time: 5:30
2.5km ruck around the neighbourhood
Bulgarian split squats
5 x5rep/leg (Body weight)
Ohs
5 x10reps
35/35/35/35/45#
Plank
*accumulate 5mins
7.15
Pull up practice (negatives) x 10
Bulgarin split squats 8 reps each leg x 5
OHS practice with broom stick
Plank hold accumulate 5 mins..5:40
Good strength day!
50-40-30-20-10
good morning
hip abduction left
hip abduction right
Ruck for one hour
5.32 km with 35# DB
That was fun! 👍