CrossFit Barrie WOD:

“3 Round Baseline”
3 rounds of:
400m Run
40 Air Squat
30 Sit Ups (AbMat)
20 Push Ups (hand-release)
10 Pull Ups

Strength WOD:

Thrusters
5-5-5-3-3-3

CrossFit Barrie WOD:

21-15-9 reps of:
Box Jump (24/20 in)
Kettlebell Swings (24/16kg)
Sit-up (abmat)

Volume Training 15 min.

CrossFit Barrie WOD:

As many rounds as possible in 20 mins of:

3 Handstand Push-ups
6 Deadlifts 225/185 lbs
12 Pull-ups
24 Double Unders

Beg: Push Ups – Scale deadlift load, pull ups and single skips as needed.

Stretching and Muscle Fascia:

Strength WOD:

Thrusters
5-5-5-3-3-3

CrossFit Barrie WOD:

3 rounds for time of:
800 m Run
21 Power Cleans, 155/115 lbs

(Beg – 400m runs, scale weight)
(Adv – 21 Squat Cleans)

Post total time.

CrossFit Barrie WOD:

AMRAP in 18 min:
5 Burpee Box Jump-Over (Beg 12/16 – Rx 16/20 – Adv 20/24)
10 Sit Ups (Ab-Mat)
15 Kettlebell Swing ( Beg 8/12 – Rx & Adv 16/24)

Strength WOD:

Hang Power Snatch
5-5-5-5-5
Start at 55% and work up to 85% of your 1 rep max.

CrossFit Barrie WOD:

10-9-8-7…..1
Thruster (95/65)
Pull Ups

Advanced: 135/95, Chest to Bar Pull Ups
Beginner: Scale loads and pull ups as needed.

Strength WOD:

Push Jerk
3-3-3-1-1-1

CrossFit Barrie WOD:

Death by 10m / Death by Burpees
Start with a 10m shuttle sprint, and every minute on the minute, add 10m.  Continue until you fail to complete the required number of sprints in under a minute.  Once you fail, immediately start the same process with burpees.

Before you start complaining about this workout, watch the video.

CrossFit Barrie WOD:

Strength WOD:

Pistols
5-5-5-5-5 (per leg)
Add weight as needed

CrossFit Barrie WOD:

Strength WOD:

Deadlift
3-3-3-1-1-1

CrossFit Barrie WOD:

5 x 400m Sprint
Rest 2 min between each