AMRAP in 3 minutes of:

3 Sumo Deadlift High Pulls (95/65)

6 Sit Ups

9 Squats

Rest 1 minute

Repeat 5 times

Normal vs Awesome.... 

Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
21 Overhead squats (95/65)

10 minute cap

Rest 2 minutes

Part B. Three rounds for time of:
30 Toes to bar
21 Ground to overhead (95/65)
10 minute time cap.

Squat/Power Clean and Press/Push Press/Jerk or Squat/Power Snatch. Anyway, anyhow just get it from the ground the locked out overhead.

Want to see the world champion of limbo? Why not!

15 min AMRAP

Tire flip x1 girls x2 guys

10 tire jumps

Sandbag run

Sandbag thrusters x7 girls x 10 guys

In preparation for the upcoming Saskatchewan CrossFit Challenge we are reopening our food logging program.  

To access it use the same link as before (http://groups.google.ca/group/crossfit_brio).  If haven't used the group before you can sign up by clicking the "sign up and apply for membership" tab and then use your gmail account or click "Create an account".

 If you have any questions please let David know.

WOD: Event #6 From the 2010 CrossFit Games

For the men...

Seven rounds for time of:
3 Cleans, 205lbs
4 Ring handstand push-ups

For the women...

Seven rounds for time of:

3 Cleans, 135lbs

4 Handstand pushups

Then...

Back Squat 3x3

2 min rests between sets

21-15-9 Front Squats @ 50% 1RM 

1 min rest between rounds

Registration for the 2010 Saskatoon CrossFit Challenge is now open!  Talk with David about which division you should enter and then

Click this link to sign up.  

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Skill work - Pistols/ 1 legged squats

Warm up Deadlifts: 12@ 25% 1RM - 9@ 50% 1RM - 6 @ 75% 1RM

Cool down - grab a foam roller or orange balls and roll out erectors, hamstrings, and glutes

WOD #2 From the 2010 CrossFit Games...

"HELLen"

Run 1200 meters
63 Kettlebell swings (1.5/1 pood)
36 Pull-ups
Run 800 meters
42 Kettlebell swings
24 Pull-ups
Run 400 meters
21 Kettlebell swings
12 Pull-ups

Rookie option: straight up "Helen"

Firebreather optional add-on: Establish 1RM shoulder-to-overhead within 90 seconds of completing HELLen. (Event #3)

Compare to regular Helen on Mar 15, 2010

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

This was the first workout for the individual competitors last Friday at the 2010 CrossFit games. Check out the times here.

"Amanda" is a new workout named in honor of Amanda Miller, a 2009 Games competitor who sadly passed away in April after battling an aggressive form of melanoma. She was only 24. Watch the tribute video to Amanda here: [wmv] [mov]

Deadlift 1-10-1-20-1-30 reps

Your score is the total weight (add up all six barbell loads)

Then...

7 rounds for time (7 min time cap)

5/3 Sand Bag Squat Clean/Thruster

5 Burpees

Syl and Lorraine working on their deadlifts

Part 1

Shoulder press 3x3

Push press 3x3

Part 2

For 20 minutes:
Run 400 meters 
Rest precisely the time of the previous run

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is