Reminder: Guys night out Saturday June 10th starting at 4pm
2017 CrossFit Pyro promotional video filming Sunday June 11th. Possibly Firebreather focus this time. Details coming soon
“Gwen”
15-12-9
Clean and Jerk
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Accumulate 2min of paralette L-sit hold
Watch the link video, really good demonstration of what the intent of the workout is
Clean and Jerk (Build to max for the day, keep it under 1rm)
1-1-1-1-1
Clean pulls @110% of 1rm clean and jerk (Fixed weight)
3-3-3-3
Back squat (Build to max, try to get your last 3 sets above 1rm clean and jerk)
3-3-3-3-3
Acc work
Clean grip sots press
5-5-5-5
This is Wilson’s last workout at Pyro today. We put together a workout for him. He’s been with us for 14 months since the garage, since then he’s developed a set of skills we’ll highlight for the workout. Good luck in your new adventure, whenever you come to Calgary, you’re welcome to Pyro any time.
Power/Strength
15min to establish highest box jump
METCON
14min AMRAP
1 bar muscle up
15 burpee box jump overs 24/20
30 double unders
Note: Sorry Wilson, you have to Rx this, no other way
Sadly, this week is the last time we’ll see Wilson. Join us Tuesday night for his last workout at Pyro. Wilson has been with us since the beginning in the garage, 14 months ago. Wilson got a job opportunity in Vancouver. It’s always sad to see one of us go, your presence will always be there with the Pyromania I and II posters at the box.
Strength
Every 2min for 10min
5 tire flips or 5 deadlifts
Note: For the deadlifts, warm up to a moderately heavy weight for you and repeat for 5 sets
METCON
For time:
50 sit ups
25 sumo deadlift high pulls 95/65
40 sit ups
20 sumo deadlift high pulls 95/65
30 sit ups
15 sumo deadlift high pulls 95/65
20 sit ups
10 sumo deadlift high pulls 95/65
10 sit ups
5 sumo deadlift high pulls 95/65
Mobility/Maintenance
Stretch and roll 5min
Back focus
Join us for the memorial day hero workout “MURPH”. Classes at 9/10 and 11. We have a professional photographer on site to capture the moment. Free to all service personnel (EMS, CPS, FIRE and military), 10$ drop in for non-members
“MURPH”
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
*Partition pull ups, push ups and squats as needed. If you have a weigh vest, wear it. 20/14
Partition option: 20 rounds of 5/10/15
Partition option #2: 5 rounds of 20/40/60
Muscle snatch
1-1-1-1-1-1
Snatch
1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1
Front squat (Try to match your max clean and jerk for today)
1-1-1
Acc work
Dumbbell lateral raise
10-10-10-10
Olympic lifting Fundamentals tomorrow at 8pm. This is for everyone, new to current members. If you need to brush up on your technique or just learning the basics, this is for you. Even if you feel like your technique is decent, it’s still worth your time, You’ll get 1hr30min of practice with a group of awesome individuals. See you tomorrow
Canwest games 17.4
WOD Description: Rx
For Time:
21-18-15-12-9-6-3
Overhead Squat 95/65
Toes to Bar
WOD Variations: Scaled, Masters 55+
AMRAP 9-minute
3,3,6,6,9,9,12,12..etc
BB F.Lunge (Per Leg)
KB Swings (American)
Detailed Description:
3 Barbell front rack lunges per leg
3 KB Swings
3 Barbell front rack lunges per Leg
3 KB Swings
6 Barbell front rack lunges per Leg
6 KB Swings
6 Barbell front rack lunges per Leg
6 KB Swings
Snatch (Build up, not TNG)
3-3-3-3-3
Snatch pulls @110% of 1rm (TNG)
3-3-3-3
Front squats (1sec pause at bottom)
3-3-3-3-3
Acc work
Dumbbell lateral raises
10-10-10-10
Once in a while, a workout comes around so terrifying that it must be named
“The Abomination”
2 rounds for reps:
1min air bike cals
1min D-ball cleans 100/70
1min GHD sit ups
1min sandbag manmakers 70/35
1min double unders
1min dumbbell power snatch 50/35
1min row cals
1min ring push ups
1min wall balls 20/14
1min peg board ascents
5min rest between rounds
Maintenance/Mobility
5-10min
