Sunday, December 15, 2013

December 16 - 19, 2013

This week will be a little different.  Here is the week worth of workouts.  All workouts have been taken from CrossFit affiliates and will give you a change pace from the regular LCI Fitness programming.  Check out their sites and feel free to drop them a line if you are ever in that area and interested in joining up with an affiliate.  To view affiliate information click the affiliate name to visit their site.  Keep in mind that CrossFit gyms are not a drop in style establishment, but all have trial classes and dates if you are interested in having a look.

Monday - CrossFit Vernon in Vernon
A. Back squat 3@75%, 3@80%, AMRAP@85%
B. For Time
Calorie Row
Hang squat clean,
Toes to bar

Tuesday - Gas City CrossFit in Medicine Hat
12 minute AMRAP
5 Chest to bar pull ups
10 Wall Balls (14lbs-18lbs/9' ~ 20lbs-30lbs/10')
30 Double Unders
Wednesday - Natural High CrossFit in Okotoks
A. 20 min to establish 1RM Deadlift
10m sprint after each set

B. 21-15-9
Deadlifts (315/205)
Box Jumps (30/24)
Thursday - CrossFit Lethbridge in Lethbridge
A) Bench press - find a 3 RM
B) Tabata- Complete 20 seconds of work with 10 seconds of rest for 8 rounds per exercise. Tally the amount of reps per round and post scores to comments.
   1) KBS (53/35 or try something a bit heavier if you feel really comfortable with the weight)
   2) dips
   3) abmat situps
   4) shuttle runs

Friday - Closed for the holidays