Rest day Take that rest day seriously, stretch it out, roll, mobilize and relax. If you’re not sure what to do, here’s an idea: Couch stretch, 3 minutes a side Pancake stretch, 3 minutes Bottom squat hold, accumulate 3 minutes Back at it Sunday at 0900 and 1000 for the CANWEST games workout 3. First…
Technique The Clean and Jerk METCON 6 rounds for time: 5 clean and jerk 135/95 5 strict chest to bar pull ups Note: Each cleans today will have to pass below parallel.
Regionals Day 3 (Last day) Event 6 For time: 800m run 100ft handstand walk (10ft increments) 10 overhead squats 225/155 50 sumo-deadlift high pulls 45/35 50 burpees over the box 20/12 5 overhead squats 225/155 Cap: 16 min Event 7 For time: 21 thrusters 95/65 3 legless rope climbs 15ft 15 thrusters 95/65 2 legless…
Regionals day 2 Event 3 For time: 104 wall balls 52 pull ups Time cap: 6 minutes Event 4 4 rounds for time: 28 pistols 15 power cleans 115/85 Time cap: 10 minutes Event 5 3 rounds for time 400m run 40 ghd sit ups 7 deadlifts 405/275 Time cap: 16 minutes 1 minutes rest…
Regionals at CrossFit Pyro (kind of) Event 1 Snatch ladder 10-8-6-4-2 Start at 50% of your 1rm and increase the weight by 20lbs for each set. Each rep starts from the ground and has to pass through a full squat. You have 2 minutes per set except for the set of 2 reps, you have…
Coach Em will be running the show today, it’s going to be awesome! Skills The med ball clean METCON For time: 42 med ball cleans 20/14 21 toes to bar 30 med ball cleans 20/14 15 toes to bar 18 med ball cleans 20/14 9 toes to bar
Mark your calendars, Sunday May 29th, CrossFit Pyro along with other Calgary affiliates are doing a special outdoor workout in an effort to raise some money for the victims of the fires in Fort McMurray. Only 10$ donation. It’s a great occasion to get all together, do some fitness and make a difference. More details…
Rest day Back at it Sunday 0900/ 1000 and 1100 Maintenance home work: Active recovery, light jog 15 minutes Full body stretch 10 minutes
CANWEST GAMES workout #2 is happening Sunday at 0900/ 1000 and 1100. This will be our workout for the day for regular classes as well. Here’s the today’s workout. Skills/ strength Snatch balance 1-1-1-1-1-1-1 METCON For time: 10-9-8-7-6-5-4-3-2-1 Double squat wall balls 20/14 Med ball russian twist 20/14
Strength Split jerks 5-5-3-3-3-1-1-1-1 Then Not for time: 30-20-10 Hand release push ups 15-10-5 Strict pull ups If the push ups are too easy, add a slight deficit like 10 or 15lbs plates under your hands and feet. If you can do all the pull ups unbroken or in a few sets, go weighted.
