CrossFit Barrie Blog

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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CrossFit Barrie WOD (4/11):

Mobility (Wall Squat, Spine and chest/shoulder openers)

WOD:
100 Overhead Squats (95/65)
100 Power Clean and Jerks (95/65)
100 Partner Plank Over Burpees
*on the OH’s each partner must do a MINIMUM of 10 reps before switching.
*on the pclj’s each partner must do a minimum of 5 Reps each before switching
* on burpees each partner must do a minimum of 3 reps. And one partner holds a plank while the other does the burpees and jumps over them.

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CrossFit Barrie WOD 4/10:

Conditioning and Skill Work
7 Minute AMRAP of:
5 Deadlifts 135/95
And one of the following:
5 Muscle ups (rings or bar)
5 Ring Dips
4 Handstand Push-ups
4 Wall walks

WOD
10 Minutes of Cindy
Rest 4 minutes
10 Minutes of Cindy

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CrossFit Barrie WOD (4/9):

Strength and Conditioning

4 Minute Cap to get thru:
25 Jumping Air Squats
20 KB Swings 24/16kg
15 Toes-to-Bar
10 Burpees to a plate
Score is time or total reps.

Rest 3 Minutes then:

5 Minute EMOM of:
6 Thrusters (60% of 1RM)

Rest 2 Minutes

4 Minute Cap to get thru:
10 Burpees to a Plate 45lbs
15 Toes-to-Bar
20 KB Swings 24/16
25 Jumping Air Squats
Score time or total reps

Rest 2 Minutes then:

5 Minute EMOM of:
5 Thrusters (same weight as above)

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CrossFit Barrie WOD (4/8):

Strength and Conditioning
2 Minutes Max Strict pull Ups

Rest 1 minute then

12 Minute EMOM of:
- 3 Position Power Snatch – (mid hang, below the knee and floor)

Rest 1 min

2 Minutes Max Push Ups

Rest 1 minute then:

12 Minute EMOM of:
- 2 Position Power Snatch – (below the knee and floor)

Rest 1 minute then:

2 Minutes Max Bar Hopping Burpees

Rest 1 Minute then:

5 Minute EMOM of
1 Power Snatch from the Floor

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CrossFit Barrie WOD (4/7):

Strength: Front Squats 5-5-5-5-5
*10-20 sec handstand hold between sets

WOD:
7 Minute EMOM of:
10, 15, 20, 25 Wall balls 20/14lbs
*you choose one of the rep schemes and you must stick with it.

Rest 3 Minutes then:

5 Minute AMRAP of:
30 KB Alternating Snatches 24/16kg
Max Double Unders in time remaining

Rest 1 Minute then:

3 Minutes
Max Wall Balls (20/14)

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CrossFit Barrie WOD (4/4):

MOBILITY

Team WOD
30 Minute running clock – three 9-Minute Intervals with 1 min rest.

Interval #1:
2/500m Rows (each partner must do 1)
4 Round of Cindy
6 Wall Walks
50 Wall balls 20/14
*AMRAP in the time remaining: burpees onto a plate and to a 6″target (both partners work at the same time, one at each burpee station for each interval)

Interval #2:
2/400m rows (each partner must do 1)
5 Rounds of Cindy
6 Wall Walks
50 Jumping Squats 45lbs bar
AMRAP burpees (same format as #1)

Interval #3:
2/300m rows (each partner must do 1)
3 Rounds of Cindy
2 Wall Walks
30 PVC Thrusters
AMRAP burpees (same format as #1)

Score is total burpees!

Partners can split up the work as needed BUT all the work must be completed before the teams can start on their team tandem burpees.

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CrossFit Barrie WOD (4/3):

Strength
12 Minute EMOM of:
1 Squat Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk

WOD
Cash in: 40 Sit ups

3 Rounds
10 Shoulder to Overhead 95/65
14 Front Rack Standing Alternating Lunges 95/65 (7/leg)

Cash out: 40 Mountain Climbers (both legs = 1 rep)

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