26 July 2014

 

WARRIOR (0900 @ CFK Only): 

10 Rounds For Time:

  • 250m Row
  • 2 Legless Rope Climbs
  • 5 BW Deadlifts
  • 10 Burpee Box Jumps

 

WOD (0930 @ CFL; 1030 @ CFK): 

“Dealer’s Choice”

Coach will draw a card from a deck of 52 cards to determine the movement and reps.  WOD continues until the entire deck has been used.

Hearts = Burpees

Clubs = KB Swings (53/35)

Spades = V-Ups

Diamonds =  Box Jumps

Ace = 11 O/H Squats (A: 115/75; 95/65)

Joker = 400m MB Run (20/14)

Movement is based on the suit card drawn, reps are based on the number on the card.  Royal Cards equal 10 reps.

 

CORE:  

40 Med Ball Sit Ups

 

Saturday Free Intro Classes: 

CrossFit Kingstowne @ 11:30 a.m.

CrossFit Liberation @ 12:00 p.m.