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CrossFit Barrie WOD 11/26

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Workout Prep

5+ Deadlift leading up to the weight used in the WOD.

WOD- Team Heptathlon

Option 1
1mile Run — done together
3km Row
400m Prowler — done together
80 Deadlifts
40 Dball Throws
400m KB Carry — done together

Option 2
1mile Run — done together
2km Row
400m Prowler — done together
60 Deadlifts
40 Dball Throws
400m KB Carry — done together

CrossFit Barrie WOD 11/25

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Workout Prep

Perform 3-6 reps of Pullups every 2min
3 Rounds

5 Clean and Jerk
5 Snatch
3 Rounds
Add load each round
Rest 2min between each round

WOD

Option 1
Gymnastics
Kipping + Chest to Bar Pullups

Benchmark Workout
Jerk Snatcher
20 Clean and Jerk
20 Snatch (95/65lbs)

Option 2
Gymnastics
Pullup

Benchmark Workout
Jerk Snatcher
20 Clean and Jerk
20 Snatch (65/45lbs)

CrossFit Barrie WOD 11/23

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Workout Prep

5 Bench
Rest 30sec-1min
5 Row
Rest 2-3min

Option 1
Part 1: Find a heavy 5RM
of Bent Over Barbell Row and Bench Press

Part 2:
Max Set Bent over Barbell Row
Max Set Bench Press
* Use 60% of weight above
3 Rounds

Option 2
Part 1: Find a heavy 5 rep
of Bent Over Barbell Row and Bench Press

Part 2:
15 Bent over Barbell Row
15 Bench Press
3 Rounds

CrossFit Barrie WOD 11/22

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Workout Prep

With an empty Barbell perform 5 x reps on each leg. You can start out with not being alternating so you can find your balance. (It is easier to just do one leg at a time.) Make sure you keep your torso as upright as possible.

Then perform:
6 Reps (3 each side)
2 Rounds
4 Reps (2 each side)
2 Rounds

WOD

Option 1
Part 1:
2-2-2-2
Barbell Weighted Step Ups
Part 2:
400m Single Arm Farmers Carry for time (¼ Bodyweight)

Option 2
Part 2:
4-4-4-4
Split Squats
Part 2:
400m Single Arm Farmers Carry for time