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CrossFit Barrie WOD 9/17

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Option 1

40 Alt OH Pistols (45/35lbs)
25 GHD Situps
50ft Handstand Walk
30 Alt OH Pistols
15 GHD Situps
50ft Handstand Walk
20 Alt OH Pistols
7 GHD Situps
50ft Handstand Walk

Option 2

30 Split Lunges
30 Situps
30 Pike Around the Worlds
20 Split Lunges
20 Situps
20 Pike Around the Worlds
10 SPlit Lunges
10 Situps
10 Pike Around the Worlds

Girls Gone Rx September 16, 2017

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Girls Gone Rx Canada is coming to Barrie!!!

The competition is being put on to bring all types of women together through Competing for a Cure. It’s a great girls weekend, competing with your best friends for a great cause. All teams will have 4 workouts to complete having fun as they go! We have 6 teams currently signed up from CrossFit Barrie, so come out and cheer on our ladies and help raise money for breast cancer research.

10 Min to Establish
Athlete 1: 5RM Back Squat
Athlete 2: 3RM Front Squat
Athlete 3: 1RM Overhead Squat

WOD#2: “Get a Grip”
AMRAP in 10 Min:
2 Deadlifts (125lbs)
2 Pullups
4 Deadlifts
4 Pullups
6 Deadlifts
6 Pullups
….continue adding 2 reps to each movement until the AMRAP is complete

WOD#3: “Draw Straws”
Athlete 1
Row 600 Metres
30 Wallballs (14lbs to a 9’ target)
20 Hang Power Cleans (85lbs)
Athlete 2
Row 400 Metres
40 Wallballs (14lbs to a 9’ target)
15 Hang Power Cleans (85lbs)
Athlete 3
Row 200 Metres
50 Wallballs (14lbs to a 9’ target)
10 Hang Power Cleans (85lbs)

WOD #4: “Teamwork Makes the Dream Work”
100 Medball Sit ups (14lbs)
200 Double Unders