Reminder – we are open all weekend, and Monday.
Our $150 Fundamentals + CrossFit deal is on until July 3.
10 rounds with a partner:
15 partner ‘high-5’ situps
15 shoulder-to-shoulder (bar)
15 partners barbell squats
15 dumpster runs (alternating)
Clan Cross fit New Glasgow NS
Warm up
Partner Wod Cora Lee
3 min AMRAP
20 wall ball #20 @ 10 ft
20 burpees
Result 2 rounds
3 min rest
3 min AMRAP
20 pull ups
40 squats
Result 2 rounds 17 resp
3 min rest
3 min AMRAP
20 hand stand push ups
20 t2b
Result 2 rounds 18 reps
Open gym
Mobility
2 rope climbs
5 wall climbs
400m 16# med ball run/two quick walk breaks
OG
5Rounds:
15KBS @40#
15Burpees
Time: 10:15
OG
150 kettle bell swings @ 53#
Time – 9:18
WOD Rx with Janelle 😉
Time:47:23 I think.
Great job Janelle, such a great partner and thank you for doing the extra run in every round!!
Happy Canada everyone 🙂
10 rounds with a partner:
15 partner ‘high-5’ situps
15 shoulder-to-shoulder (#45 bar)
15 partners barbell squats (#45)
15 dumpster runs (accumulated)
47:51
My partner was the amazing Karen! I liked this wod, short sets and lotsa rounds! It was a gasser and had me questioning life by round 6, but we pushed through..
Thanks Steph !!
Happy Canada Day to all the tribe!
OG
Power Cleans x3
95-115-115-125-135-155#(F on 1st)
145-145-150-150-145-145#
Not sure what my previous 3x max were
150# pr for weight
145# pr for form