• Wed 13SEP 2017
    11 Comments
    On Blast

    On Blast

    Schedule Notes for the coming week:
    Thursday:
    Open Gym ~ 4:45pm
    CrossFit Teens ~ 4:45pm
    Friday:
    Open Gym Only ~ 6:00am to 10:00am & 12:00pm to 1:00pm
    No regular Classes. Also, there will be no afternoon or evening sessions available.
    Saturday:
    Closed for The Suffering! Get in and cheer on our crew!
    Sunday:
    CrossFit Kids ~ 12:15pm
    Open Gym ~ 1:00pm to 2:30pm 


     

    Strength

    Hang Squat Snatch

    3-3-3-3-3

    Build to a Heavy Set

     

    WOD

    On Blast

    — 200m Run —

    3 Rounds of

    6 Power Snatch (95/65)

    6 Overhead Squats

    30 Double Unders

    — 200m Run —

    3 Rounds of

    6 Power Snatch

    6 Overhead Squats

    30 Double Unders

    — 200m Run —

     

    After Party

    Sled Pushes (inside only)

     

    Special thanks to The Suffering 2017 event Sponsor,
    Rehab One Performance Center!
    Located across the street, be sure to visit the team of Health Professionals at Rehab 1. Have you heard the news? Johnny and his Team are expanding to Riverview!
    www.rehab1.ca

11Comments
  • Posted by Troy on September 13, 2017 at 12:31 pm

    Strength – worked up to 145

    WOD – 10:56rx **legs felt like jello on that last run

    Another great day !

    Reply
  • Posted by Sean Greene on September 13, 2017 at 2:24 pm

    Yuck … not a day for the record books!

    Strength – worked up to 75#, felt really heavy today.

    WOD: 13:17 at 65# scaling DUs to 15 each round.

    Reply
  • Posted by David Frise on September 13, 2017 at 2:26 pm

    Strength- hang squat clean 5×3 reps
    75-85-95-105-115# (failed last rep of 115)

    WOD: 14:36 scaled weight to 80#
    Had a rough go this AM in this WOD

    Reply
  • Posted by Kevin M on September 13, 2017 at 2:47 pm

    Strength – worked up to 95#.

    WOD at 75# scaled DUs to 15 per round.

    Time – 15:28

    After Party
    Sled pushes up to 2 – 25# & 1 – 45# plate

    Reply
  • Posted by Nicole C on September 13, 2017 at 4:31 pm

    Strength – worked up to 55#

    WOD – 12:42 with 45#

    Reply
  • Posted by Chris A. on September 13, 2017 at 4:38 pm

    WOD
    On Blast
    — 200m Run —
    3 Rounds of
    6 Power Snatch (95/65)
    6 Overhead Squats
    30 Double Unders
    — 200m Run —
    3 Rounds of
    6 Power Snatch
    6 Overhead Squats
    30 Double Unders
    — 200m Run —
    *16.04 or. 08 Ps @95 ohs @ 65*

    Reply
  • Posted by Jess B on September 13, 2017 at 6:05 pm

    Strength- Worked up to 65lbs

    WOD- 11:30 I keept it light and used 35lbs to save myself for Jeff and Lora tonight @ Oly 😉

    Reply
  • Posted by clayton on September 13, 2017 at 6:08 pm

    strength: worked up to 115#
    wod: 15:31 Rx

    Reply
  • Posted by Mike Schram on September 13, 2017 at 7:39 pm

    WOD 13:01 Rx

    Reply
  • Posted by Chantal LeBlanc on September 13, 2017 at 10:37 pm

    WOD @55lbs

    Time – 9:15

    Great class Coach Jeff!!!!

    Reply
  • Posted by Steph G on September 14, 2017 at 1:30 am

    Hang squat snatch
    35-45-55-65-75

    WOD #35
    Did 10 DUS counted miss reps as well
    time: 13:09

    1st time getting 10 DUS w singles in a row… Plus I got it 2 rounds in a row. 🙂

    Reply

Leave a reply

Cancel reply
CrossFit Journal: The Performance-Based Lifestyle Resource Shop Now Rogue Fitness