Natural Strength CrossFit

Natural Strength CrossFit

Forging Elite Fitness in Kamloops, B.C. Since 2008

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Saturday 04/18/15

050

Team Workout

4 Deadlifts
3 Hang Power Cleans
2 Shoulder to Overhead
AMRAP in 10 Minutes

Rest 1 Minute

Max Pull-ups/CTB/Bar Muscle-Ups
x 2 Attempts Each

Rest 1 Minute

150 Partner Burpee WallBall
while teammates Run 200m

Rest 1 Minute

50 Double-Unders
25 Ring Dips
4 Rope Climbs

4 Rounds

 

 

Friday 04/17/15

041

Workout

7 minute AMRAP of:

3 Snatch
3 Toes-to-bar
6 Snatch
6 Toes-to-bar
9 Snatch
9 Toes-to-bar
12 Snatch
12 Toes-to-bar
15 Snatch
15 Toes-to-bar . . . . 
If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.

Rest 3 Minutes

7 Minute AMRAP of:

3 OH Squat
3 CTB Pull-ups
6 OH Squat
6 CTB Pull-ups
9 OH Squat
9 CTB Pull-ups
etc. . . .

Thursday 04/16/15

004

Workout

10 WallBall
30 Double-Unders

AMRAP in 10 Minutes

Wednesday 04/15/15

007

Workout

With a Single KB starting in One Hand
100ft Suitcase Carry
2 Clean
4 Jerk
6 Russian Swings
8 American Swings (2 Hands)
then Switch Hands

5 Rounds

Tuesday 04/14/15

016

Workout

10 Power Cleans
15 Box Jumps
20 Pull-Ups
25 Burpees
20 Pull-ups
15 Box Jumps
10 Power Cleans

001 (4)

Whiteboard

Monday 04/13/15

038

Workout

“Diane”

21   15   9

Deadlift
Handstand Push-Ups

Compare to 01/30/15

017 (3)

Whiteboard

Sunday 04/12/15

Mobility

IMG_8087

“I did then what I knew how to do. Now that I know better, I do better.”

    –  Maya Angelou

Join us for a casual trail run of Moonscape in Sun Rivers. Meet at the end of Sun Rivers Drive at 11:30
Followed by Mobility at 1:00pm

Saturday 04/11/15

001.JPG

Team WOD

100m Buddy Carry
2 Rope Climbs
3 Pull-Overs
4 Wall Climbs
5 Triple Unders
6 Buddy Squats
7 HSPU
8 KB C&J
9 Burpee Over Partner

10 Rounds

 

 

 

Friday 04/10/15

IMG_8920

Workout

“TEAM AIR FORCE WOD”

In PARTNERS for time:
50 Thrusters
50 Sumo deadlift high pulls
50 Push jerks
50 Overhead squats
50 Front squats

*Every minute on the minute you must BOTH stop and complete 4 burpees

060

Whiteboard

Thursday 04/09/15

061

Workout

Run 200m
20 Push-ups
Run 200m
20 Pull-ups

3 Rounds

Compare to 05/06/14

021 (2)

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