July 3
Noon (Downtown):
100 Grand
In honour of local hero Sarah Grand
***all the rest of the WODs will be at the Park location***
2pm: Africa Qualifier
500m row
Then 2 rounds of:
20 pullups
20 Thrusters
400m run
20 kb swings
20 box jumps
500m row
4pm: Jackie
1KM ROW
50 Thrusters (45lbs)
30 Pullups
6pm: Run/Famers' Walk/Pullup Mayhem
22 deadlifts @ 155#/95#
Farmers walk with 45#/25# dumbbells for 400m
22 thrusters with 45#/25# dumbbells
Farmers walk with 45#/25# dumbbells for 400m
22 chest to floor pushups
Run 400m
22 overhead squats @ 75#/35#
Run 400m
8pm: Fran
10 pm: 5 Deadlift, 10 burpee x 5
10:30pm: EVERY SECOND COUNTS MOVIE! Bring a lawn chair and a donation to watch the CrossFit documentary!
MIDNIGHT: 5km run! Bring green glowsticks!
2am:Angie
Noon (Downtown):
100 Grand
In honour of local hero Sarah Grand
***all the rest of the WODs will be at the Park location***
2pm: Africa Qualifier
500m row
Then 2 rounds of:
20 pullups
20 Thrusters
400m run
20 kb swings
20 box jumps
500m row
4pm: Jackie
1KM ROW
50 Thrusters (45lbs)
30 Pullups
6pm: Run/Famers' Walk/Pullup Mayhem
22 deadlifts @ 155#/95#
Farmers walk with 45#/25# dumbbells for 400m
22 thrusters with 45#/25# dumbbells
Farmers walk with 45#/25# dumbbells for 400m
22 chest to floor pushups
Run 400m
22 overhead squats @ 75#/35#
Run 400m
8pm: Fran
10 pm: 5 Deadlift, 10 burpee x 5
10:30pm: EVERY SECOND COUNTS MOVIE! Bring a lawn chair and a donation to watch the CrossFit documentary!
MIDNIGHT: 5km run! Bring green glowsticks!
2am:Angie
100 each of: Pullups – Pushups – Situps – Squats
5am: Christine
3 rounds
12 BW deadlift
21 box jumps
7am: Norcal #1
500m row
30 burpees
10 shoulder to overhead (165/95#)
9am: Kelly (no introduction necessary.)
11am: Josh
21 OHS
42 pullups
15 OHS
30 pullups
9 OHS
18 pullups
5am: Christine
3 rounds
12 BW deadlift
21 box jumps
7am: Norcal #1
500m row
30 burpees
10 shoulder to overhead (165/95#)
9am: Kelly (no introduction necessary.)
11am: Josh
21 OHS
42 pullups
15 OHS
30 pullups
9 OHS
18 pullups