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03-Sep

Ryan

5 Rounds For Time:

  • 7 Muscle-Ups (or 21 pullup / 21 Dips)
  • 21 Burpees
In Memory of Maplewood, Missouri Firefighter, Ryan Hummert, 22, who was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

02-Sept

For Time:

21 / 15 / 9

  • OH Squat
  • Handstand Pushup
  • Sumo Deadlift High Pull

01-Sept

Nicole

AMRAP (As Many Rounds as Possible) in 20 Minutes:

  • Run 400m
  • Max Rep Pull-ups

Score total number of pull-ups and rounds completed.

Start with a 400m run, then perform max rep pull-ups until you no longer can stay on the bar, or you can’t get your chin over the bar. Then go for a run  - that’s your rest.

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31-Aug

  • 10 Burpee
  • 20 Strength Bag Clean and Press (start lying on your back)
  • 30 Kettlebell Swing
  • 40 Squat
  • 30 Wall Ball
  • 20 Strength Bag SDLHP
  • 10 Burpee

30-Aug

Fran

21 / 15 / 9

  • Thruster
  • Pull-Up
The leg press isn’t the most functional of exercises. But before machines this is how this exercise was performed. Just balancing that 136kg on one leg is impressive. Deadlift along with Overhead Squat, Front Squat and Back Squat are all more functional forms of the Leg Press, that we do here at CFHB.

Jean Baillargeon 136kg leg press

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27-Aug

CrossFit Total

Get yourself on the board

  • Back squat, 1 rep
  • Shoulder Press, 1 rep
  • Deadlift, 1 rep

Who is healthier

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26-Aug

Modified FGB

As you know we don’t have any rowers .. yet,  so we will do a modified Fight Gone Bad today. So the Workout will be:

3 Rounds for Reps – 1 Minute per exercise

  • Wall-ball: 9kg, 10 ft target
  • Sumo deadlift high-pull: 35kg
  • Box Jump: 20″ box
  • Push-press: 35kg
  • Burpees
  • 1 minute rest between rounds

Israel looking strong. Straighten those wrists next time.


25-Aug

7 Rounds for Time

  • 7 Deadlift
  • 7 Hang Power Clean
  • 7 Thruster
  • 20m Sprint

Weight is 45% bodyweight (or scale).


24-Aug

15 Minute Amrap

  • 9 Ring-Dips
  • 6 OH Kettlebell Squat (3 each arm)
  • 3 Handstand Push-ups

23-Aug

For Time

Run 800m then

  • 20 KettleBell Snatch (10 per Side)
  • 20 Pull-Ups
  • 16 KettleBell Snatch (8 per Side)
  • 16 Pull-Ups
  • 10 KettleBell Snatch (5 per Side)
  • 10 Pull-Ups

Finish with 800m run