Cindy

AMRAP 20 min

5 pull ups

10 push ups

15 squats

 

or

 

Murphy

1 mile run

100 pull ups

200 push ups

300 squats

1mile run

Deadlifts

5*3

Fitness Testing

15 meter shuttle run (beep test)

Push Ups as many as you can

Pull Ups as many as you can

Sit Ups as many as you can in 1 min

Squats as many as you can

Chambly, Quebec

L’Usine Montreal places 2nd at the Chambly CrossFit challenge. This CrossFit competition was a team event with competitors from many CrossFit gyms in Montreal. The L’Usine team, consisting of Lulu, M, Pat-D and Vince worked real hard and each member reached new PRs! Great job guys! Check out the video

Today L’Usine Gatineau did Crossfit Centrals workout and man was it a dozzy!!!

Coe
10 rds
10 Thruster (65/95)
10 Ring Push ups or declined box push ups

Gatineau Qc | Ottawa ON

10 rds
40 meter med ball throws (throw as far as you can and as many times as you need to)
Run back 40 meters with med ball
20 front squats

Run to stop sign (500m)
50 DU (150 singles)
20 hspu
20 kb swing

Run to speed bump (250m)
35 du (105 singles)
10 hspu
10 kb swing

Run to yellow sign (100m)
20 du (60 singles)
5 hspu
5 kb swing

3 Rounds of 1 minute each station:
Rowing
Wall Ball
Pull Ups
KB Swing
Sit Ups
Break (1 min)

O-LIFTS

Clean & Jerks

1 Clean 10 Jerks

1 Clean 9 Jerks

1 Clean 8 Jerks

all the way to 1 Clean 1 Jerk, increasing the weight each round

5 rds

10 Box Jumps

20 Over Head Lunges (25/45#)

30 Sit ups