Three rounds for time of:
21 Pullups
21 Ring dips
50 Squats

NOTE:

Many of us are off to Calgary this weekend for the Level 1 CrossFit Certification and Exam. Please note the class cancellations for Saturday and Monday. We've also added extra classes to Tuesday to make up for it. 

We are sad to say one of our most dedicated athletes, Ryan Johnson, is leaving us this week for greener pastures in Vancouver. To commemorate his departure he has come up with one last WOD. One last brutal, long, awful WOD. Don't blame us, this was all his idea!

Good luck Ryan. We will miss you!!

"Ryan J"

3 ROUNDS FOR TIME:

400m run

50 wall balls (20/14lbs)

400m run

50 sit ups

400m run

50 KB swings (1.5 pood/1 pood)

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (2 pood/1.5 pood)

Three rounds for time of:
30 Wallball shots, (20/14lb ball), 10.5 foot target
30 Squat Snatches (75/45 lbs), movement initiates with barbell below the knees

This was the 5th event at the 2009 CrossFit Games. Check out the coverage for the Men and Women.

WOD

5 rounds for time of:

5 bodyweight back squats

10 burpees

Strength and skills class

For max weight:

1 Snatch grip deadlift

1 hang power snatch

1 overhead squat

"Coe"

Ten rounds for time of:

10 thrusters (95/65)
10 Ring push-ups

Anybody entered in the upcoming Sask CrossFit Challenge has the option of doing a bonus WOD within the same hour which will be:

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Skill: Pistols

WOD:

Death By Pullups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continue as long as you are able to finish the number of reps within the 60 second window. Use as many sets each minute as needed. Your score is the highest number/minute completed.

Compare to Mar 26/2010

"ADAMBROWN"

Two rounds for time of:
24 Deadlifts (295/195lbs)
24 Box jumps, 24 inch box
24 Wallball shots, (20/14lb ball)

24 Floor Press (195/140lbs)
24 Box jumps, 24 inch box
24 Wallball shots (20/14lb ball)
24 Power Cleans (145/100lbs)

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

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Something any coach can tell you from experience, but now science backs it up...

Muscles Remember Past Glory (wired.com)

Pumping up is easier for people who have been buff before, and now scientists think they know why — muscles retain a memory of their former fitness even as they wither from lack of use.

First: Deadlift 3-3-3-3-3 reps for max weight

Then...

"SQT"

Three rounds for time of:
10 Ground to overhead (95/65)
200 yard Shuttle sprint, 50 yards there and back twice

Complete as many rounds as possible in 20 minutes of:
7 Back squat, (135/185lbs)
10 Dumbbell Overhead Walking Lunges, right hand (45lbs)
7 Burpees
10 Dumbbell Overhead Walking Lunges, left hand (45lbs)