CrossFit Barrie Blog

CrossFit Barrie WOD (4/25):

Skill Work: 15 Minutes work on a skill/goat/mobility

TEAM WOD:
In teams of 2, complete the following for time:

75 Back Squats (95/65)
50 Alternating Bar Hopping Burpees
75 Med Ball Cleans (20/14)
50 Alternating Box Jumps (24/20)
75 Shoulder-to-Overhead (95/65)
50 Alternating 10m Shuttle Runs

*75s can be broken up however athletes want, but 50s must be alternating

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CrossFit Barrie WOD (4/24):

Strength
12 Minute Alternating EMOM of:
- 5 Deadlifts @ 65-70% of 1RM
- 30 seconds of Double Unders

WOD:
14 Minute AMRAP of:
3 Hand Stand Push Ups
10 Burpee Box Jump Overs 24/20

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CrossFit Barrie WOD (4/23):

Strength: Back Squat — find your 20 rep max

WOD:
5 Rounds
12 Pull Ups
12 Front Rack Standing Lunges (6/leg)
Rx: 95/65
Rx+: 135/95, ctb’s

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CrossFit Barrie WOD (4/22):

Strength and Conditioning
15 Minute Cap to get thru
50 Strict Press 45/35
40 Push Press 75/55
30 Push Jerks 95/65
20 Split Jerks 115/75
10 Shoulder to Overhead 135/95

WOD:
20 Minute AMRAP
10 Wall Balls
15 Sit ups
10 Hand Release Push Ups

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Strength:
7 Minutes to find your heaviest 1 rep max Hang Power Clean

1 Minute Wall Sit challenge

7 Minutes to find your heaviest 1 rep max Hang Squat Clean

WOD:
8 Minute AMRAP of:
4 Hang Squat Cleans @ 60% of 1RM
4 Burpee Bar Hops

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CrossFit Barrie WOD (4/18):

Strength: Front Squats 3-3-3-3-3 (Tempo 33X2)

WOD:
6 Rounds
10 Thrusters (95/65)
10 Pull Ups
Rest 1 minute between rounds

**Rx+115/85, Chest-to-Bar Pull-ups

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CrossFit Barrie WOD (4/17):

Mobility

Strength and Conditioning WOD
10 Minute EMOM alternating between
- 5 Strict Press
- 7 Strict Pull ups

Rest 5 Minutes then

15 Minute AMRAP
10 Strict Press (75/55)
10 Toes to Bar
10 Wall Balls (20/14)
10 KB Swings (24/16)

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CrossFit Barrie WOD (4/16):

Conditioning: Row 200m x 5 Intervals
Rest 1 Minute between intervals

100 Sit ups (not for time)

WOD
21-15-9
Bodyweight Deadlifts
Push Ups
Box Jumps 24/20

**Rx+ 275/155, deficit push ups (45 lb plates), 30/24

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CrossFit Barrie WOD (4/15):

Strength: 10 Minutes Every 30 seconds Alternating Between
- 1 Power Snatch
- 1 Power Clean & Jerk

Rest 5 Minutes then

“Isabel”
30 Snatches 135/95

Rest 5 Minutes then

“Grace”
30 Clean & Jerks 135/95

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CrossFit Barrie WOD (4/14):

Strength: Overhead Squats 5-5-3-3-1-1-1

WOD:
5 Rounds
10 Overhead Squats (95/65)
50 Double Unders
Rest 1 minute between rounds

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