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Tuesday October 3rd 2017

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LiteFit

a) 

16 min EMOM
10-12 Strict Pull ups
10 Cal Air Dyne
10-12 Shoulder press Seated on Floor
20 V-ups

b) 

10 min amrap
10 Thrusters (95#/65#)
15 Hand-release push-ups
20 Sit-up

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CrossFit 

a) 

GYMNASTICS STRENGTH
option 1
15 min emom
1-2 Strict muscle ups
7 False Grip Pullup
12 alternating strict toes to bar

no I dont expect you to get as high as this kid cause he is a beast

option 2
15min EMOM
7 false grip ring rows
8-10 ring transitions on a band (thinner band then last week)
4 swings on rings (ideally with false grip) Try to get a big kip without bending the arms or hips

12 alternating strict toes to bar

b) 

Teams of 2 Total reps and Cals accumulated
3 rounds @ 95% intensity
45 sec Max burpees
rest 1:30
45 sec Max Power Snatches 95/65lbs
rest 1:30
45 sec Max cal Row/Airdyne
rest 1:30

Monday October 2, 2017

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Download the app SugarWOD today! We will soon be posting all wods on the app. You can also track progress, enter your score and cheer others on when they get PR’s!

LITEFIT
a) tabata
sled push / wall sit hold
PLate ground to overhead
slam ball
cossack squat holding KB

b) 40-30-20-10
KB swings
Wall Balls
Run 200 m after each round

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This is the Beginning of a new 2 month Program. Consider this Pre-Pre Open training with a large gymnastics focus.
CrossFit
a) gymnastic warm up
9 min EMOM
5 strict toes to bar + 5-7 kipping TTB
20 sec dip support + amrap ring dips in 20 sec
20-40ft Handstand walk (shoulder taps to modify)

b) Backsquat squat
in 7 mins build to a 5RM

then
E2MOM
3×5 @90% of Todays 5RM
remember your weights!

b) 400m Run
10 Rounds
8 Front Squats
8 Chest to bar pullups
400m Run
16min cap

Saturday September 30th 2017

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ATTENTION MEMBERS!!!

Starting this Monday we will now be using SugarWOD. We would  like you to download the Free app and look up “Cristini Athletics”. Both CFM and RCFEW will be under it. It is an amazing tool to track your progress and compare past times, lifts and allows you to see everyone’s times if they wish to share it. Please click the link below which gives an easy explanation of how it works.

https://www.sugarwod.com/demo

 

LiteFit

a) amrap 12 mins
6x 1 inch worm + 6 mountain climber + 2 pushups
6 back rack back stepping lunge + 6 backsquats + 6 back rack forward stepping lunge + 6 jumping squats 45/35lbs
hollow body rock 12 reps

b) 21-15-9
push press 95/65lbs
burpee over bar
row cals

 

Friday September 29th 2017

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ATTENTION MEMBERS!!!

Starting this Monday we will now be using SugarWOD. We would  like you to download the Free app and look up Cristini Athletics. Both CFM and RCFEW will be under it. It is an amazing tool to track your progress and compare past times, lifts and allows you to see everyone’s times if they wish to share it. Please click the link below which gives an easy explanation of how it works.

https://www.sugarwod.com/demo

 

LiteFit

a) 12 min amrap
10 KB pullover on bench
hang from bar 20 sec + 10 strict knee raises + 20 sec hang
10 banded Z press
10 dragon fly situps

b) 5 rounds for time
20 alternating V ups
20 nurpees
20 DB floor press + hollow hold (perfrom chest press while keeping feet off gound)
20 Bent over rows

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CrossFit

a) E2MOM 14mins
8 T & G power snatch

b) 16min EMOM
8 Strict Chinups
10 Bent over row 95/65lbs
8 Strict Press 95/65lbs
10 Pullups

Thursday September 28th 2017

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LiteFit

a) Death by
Air squat +
burpee to target

b) Amrap 20 mins
10 partner hamstring ext (parnter holds legs down)
Partner Med ball sit ups 20
Partner wallballs 30
Row 20 cal while parnter holds a plank then switch

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CrossFit

Warm up

a)squat clean
every 2 mins x 7 sets
1 reps

b) 5 Rounds
5 jerks 205/145lbs
15 KBS 32/24kg

 

42-30-18

Row cal

Burpee 400m

Run every set

20min Cap

Wednesday September 27th 2017

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LiteFit

a) 3 rounds
Farmer carry 2 mins
45 sec renegade row rest 15
30 sec pushups on DB rest 30
45 sec mountain climber on DB rest 15
1 min Floor Press w DB
rest 1 min

b) DB Jackie
row 1000m
50 thursters DB 35/25lbs
30 pullups

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CrossFit 

a) 10 min E2MOM
2 Push jerk + Split Jerk

b) 42-30-18
Row cal
Burpee
400m Run every set

20min cap

Tuesday September 26th 2017

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Check out mobility WOD from Physio Joseph Trambulo. To book a free function screening contact him at JTPT77@Gmail.com

If you have benefits and want to use them towards personal training, come talk to one of our coachs or physio about details.

LiteFit

a) 3 rounds
amrap 5 mins
10 front squats
5 strict press
10 thrusters
5 backsquats
10 back thrusters
7 burpees over bar
rest 1 min between rounds

b) Teams of 3
120 Alt DB Snatches
120 KB Swings
120 PP with Bar 45/35

 

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CrossFit

Warm up

Mobility Warm up
low back

a) snatch
Every 90sec
70%
75%
80%
85%
92%
98%
100+
100+
100+

b) 10min E2M
5 Power Snatch 135/95lbs + 5 OHS + 30 Double Unders

Monday September 25th 2017

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LiteFit

a) 12 min Amrap
15 KB Thrusters 35/25
10 pullups
250m Row

b) 15 min AMRAP
12 Cal Row
12 2 KBs clean and press
12 each leg – 1 leg on bench weighted lunges holding KBs

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CrossFit

a) squat
AMRAP backsquats at 80% of 1RM

AMRAP shoulder press at 70% of 1RM

AMRAP Strict Pullups

1 Mile Run

compare to same weights as July 31st

 

Friday September 22nd 2017

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Let us know if you would like a Meat box for next week.  Pick up Tuesday afternoon in Woodbridge and Wednesday morning in Markham. $50 a box, check below to see what’s in it.

8 Chicken Souvlaki Skewers

8 Already Seasoned hamburgers 4 Bacon Wrapped Tenderloin steak 5oz

All our meat is local and top quality. Box’s of only Chicken breast, sausages and Burgers are available upon request

LiteFit

a) 12 min emom
10 banded squats SLOW
10 weighted step ups
15 hand release pushups

b) 15 min amrap
shuttle run 10 x
50 medball squats
row 500m
50 sit ups
every min stop and do 3 wallballs

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CrossFit

a) E2MOM 14mins
4 T & G push jerks

b) 10min EMOM
5 M-ups
5min EMOM
3-5 Overhead squat each arm 50/35lb
5min EMOM
30 Dubs 6 Dumbell Snatch each arm (alternating) 50/35lbs