Congratulations Everyone. A Solid Collection of Personal Records.

Sue F/S 85
Alex F/S 95
Heather 19 D/U's
Marcia 50 KB Swings @ 16 Kg
Manda 205 B/S
Chris A d/u's x3 OHS x 65
Kym 15 D/Us
Chris S 2 D/U's
Al Sntach 125
Colin 50" BJ
Steff 225 D/L
Erin 225 D/L
Steph BBPJ 125 FS 135 33" BJ
Gert 95# Clean 10 PULL UPS!
Belinda Chelsea 40 rounds!!


Don't forget the Element Challenge on June 26! Let me know. Perry, Steph....
June 9 Alex and Matt will be visiting CrossFit Guelph as part of their tour to raise money for a noble cause. 5 oclock, be there.


More Personal Records:
Ed D/L 270
Tracey Big Tire
Virginia 32 D/U's
Tiffany 125# D/L
Sam 32 D/U's
Amanda 26 D/U's

Tuesday June 1,2010

Warm Up:
300 M run
3 rounds of:
30 sec D/U's, 10 OHS PVC
Strength:
1 1 1 1 1 OHS

Wod 1
Amwrap 8 min:
50 Meter Sprints
25 D/U's
Wod 2
5 4 3 2 1 2 3 4 5
2 position Clean and Jerk 135/95.
Box Jumps

Monday May 31, 2010

Warm Up:
2x Burgener
400M
Strength:
5 5 5 Snatch
Wod:

Part 1

21 15 9

Ring Dips
Kettlebell Swings
Pull Ups

Part 2

3 rounds of:

15 Squats
10 Burpies
5 Shoot Throughs

Sunday May 30,2010

Regional WOD#2
3 sets for max weight in 10 min:
Snatch Grip DL x 1
Snatch x 1
OHS x 1
Squat Snatch x 1

Saturday May 29, 2010

Warm Up
2x CFHQ
2 x Burgener
Skill
Snatch
Wod Regionals #4

50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

Friday May 28,2010

Warm Up:
5 minute run out, 5 min run back.
Wod: 21 15 9
Dead lift 225/185
K2E
Push Ups

Skill:
Work on Handstands.

Thursday May 27,2010

Warm Up x 3
30 Double Unders
10 Muscle Up transitions.
Bear Crawlx2

WOD

15 Minutes to find Max HPC

Then:

4 rounds of:
35 KB swings 1.5 Pood
Sprint 50 M Forward and 50 Backwards.
30 Box Jumps
Sprint 50 M Forwards and 50 Backwards.