Monday 1. EMOM x 5 minutes Deadlift x 6 reps @ 70% 2. Assault Bike 15sec Sprint all out Rest 2 minutes 3. 3 sets of: Overhead Kettlebell Carry x 40 ft Front Rack Kettlebell Carry x 40 ft 30 sec L-sit
Author Archives: theadmin
Movement & Mobility session with Coach Dusan Saturday at 10am. WOD 1. EMOM x 10 Squat Clean to Thruster *work up to heaviest 2. AMRAP x 7 minutes 2-4-6-8….. Squat Cleans (135/95) Handstand Push ups
Thursday 1. Tabata -Bottoms up Thrusters (45/35) 2. In teams of 3 with one person working at a time complete 200 cals on the Bike 150 Kettlebell Swings 100 Ring Rows 50 Man Makers 1mile run(everyone must run, time ends when the last teammate is done)
Wednesday 1. Every 90 seconds for 12 minutes 2 Push Press + Jerk 2. 3 Rounds For Time 10 Dumbell Snatch 15 Box jump Overs 35 Wall Balls
1. EMOM x 10 minutes Odd- 4-6 Weighted Pull ups Even- Clean Pull x 5 2. 3 Rounds For Time 18 V-ups 15 Sumo Deadlift Highpull(115/75) 12 Hang Cleans
ReVa News
There is no Recent Post to Show.
Largest Crossfit and Strongest Community in St Catharines
Join Today
Call 905-932-2447