Friday, July 20

200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Front Squat (On the 2:00 x 6) On the 2:00 x 6: 2 Tempo Front Squats 5 Second Negative, 2 Second Pause in bottom. Sets 1-2 – 63% Sets 3-4 – 66% Sets 5-6 – 69% Cement Mixer (Time) Every 3:00 for 7 Rounds: 400 Meter Run 12 Toes to Bar *Score for todays workout is the slowest round. Scaled : 200m #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #gym #wod #workout #g

Thursday, July 19

:30 Seconds Medicine Ball Foot Taps Push-up to Down Dog Medicine Ball Deadlifts Active Spidermans Squat to Medicine Ball Active Samson Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Bench Press (Emom x 12) On the Minute x 12 (3 Rounds): Minute 1 – 3 Reps @ 75% Minute 2 – 2 Reps @ 80% Minute 3 – 1 Rep @ 85% Minute 4 – Rest Deadpool (Weight) On the 3:00 x 7 Rounds (21 Minutes): 21 AbMat Sit-Ups 14 Medicine Ball Squat Jumps (30/20) 7-6-5-4-3-2-1 Deadlifts #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #gym #wo

Wednesday, July 18

:30 Seconds Easy Row Push-up to Down Dog Medium Row Active Spidermans Faster Row Active Samson + Air Squats Snatch (EMOM 12) On the Minute x 12 (3 Rounds): Minute 1 – 3 Reps @ 70% Minute 2 – 2 Reps @ 73% Minute 3 – 1 Rep @ 76% Minute 4 – Rest Death Race (Time) 5 Rounds: 15/10 Calorie Bike/Row 10 Burpees Row/Bike Sumo Deadlift (3 x 8) Romanian Deadlift (3 x 12) #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcrossfit #mississauga #gymsnearme #mississaugacrossfit #crossfit #oakvillecrossfit

Tuesday, July 17

Line Drills Quad Stretch Knee to Chest Straight Leg Kicks Side Lunge Cradle Stretch Walking Samson Walking Spidermans Inchworms 3 Air Squats + 1 Broad Jump Skip for Distance Skip for Height Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Strict HSPU Build to a Max Height Set of 3 Deficit Strict Handstand Push-ups Athlete’s choice of Parallettes or Plates Power Clean and Jerk (Emom 8) On the Minute x 8: Hang Power Clean + Power Clean + Split Jerk Sets 1-2 – 65% Sets 3-4 – 68% Sets 5-6 – 71% Sets 7-8 – 74% Liquid Cocaine (Time) 5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-Ups

Monday, July 16

30 Seconds Jumping Jacks Push-up to Down Dog Easy Single Unders Active Spidermans Higher Single Unders Active Samson + Air Squat Modified Barbell Warmup 
5 Stiff-Legged Deadlifts 5 Front Squats 5 Reverse Lunges (Each Leg) 5 Strict Press 5 Elbow Rotations 5 Back Squats Back Squat (Emom 9) On the Minute x 9 (3 Rounds): Minute 1 – 5 Reps @ 75% Minute 2 – 3 Reps @ 80% Minute 3 – 1 Rep @ 85% Front Rack Reverse Lunge (3 x 12) 3 Sets of 12 Repetitions: Set 1 – 40% Set 2 – 45% Set 3 – 50% Percentages based off 1RM Front Squat Sore Subject (AMRAP - Reps) Alternating Tabata x 8 Minutes: Back Squat (Empty Barbell) Double Unders Intervals alternate back and forth. 20 Seconds of

Sunday, July 15

4 rounds of continuous effort: run to fence and back 30s plank 5 Active Spiderman each side Metcon (AMRAP - Rounds and Reps) AMRAP 20: 10/7 Calorie Row 20 DB Snatches 20 Jumping Lunges 30 Double Unders Metcon (No Measure) Strength Cash Out 5 rounds: Max Effort Strict Pull-Ups 10 DB rows - one DB in each hand and row at same time Choose a pull-up variation thar will be hard enoug, but still allow you to do at least 5 reps. e.g. ring rows, banded pull-ups, strict pull-ups #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcrossfit #miss

Saturday, July 14

:30 Seconds Active Spidermans PVC Pass Throughs Active Samson PVC Around the World Air Squats PVC Pass Throughs (More Narrow) Push-up to Down Dog PVC Overhead Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Front Squats Complex 10 (EMOM 10) 3 Overhead Squats 3 Thrusters Both movements from the rack, and weights can be vary between both movements as we build to a heavy triple at each. Turtle Club (Time) For Time: 21 Overhead Squats (95/65) 200 Meter Run 21 Thrusters (95/65) 200 Meter Run 15 Overhead Squats (95/65) 200 Meter Run 15 Thrusters (95/65) 200 Meter Run 9 Overhead Squats (95/65)

Friday, July 13

:30 Seconds Easy Row Active Spidermans Medium Row Push-up to Down Dog Fast Row Active Samson Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Squat Clean (Emom x 12) On the Minute x 12 (3 Rounds): Minute 1: 3 Reps @ 70% Minute 2: 2 Reps @ 75% Minute 3: 1 Rep @ 80-86% Minute 4: Rest Doce (AMRAP - Reps) AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20) Rx+ 155/1

Thursday, July 12

Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Bench Press (4-1-4-1-4-1) 4 Reps @ 77% 1 Rep @ 82% 4 Reps @ 77% 1 Rep @ 87% 4 Reps @ 77% 1 Rep @ 92% Rest as needed between sets. Impressed (AMRAP - Rounds and Reps) Partner Wod Teams of 2 AMRAP 25: 2 Rope Climbs 24 Double Dumbbell Push Press (50/35) 2 Rope Climbs 200m Sandbag Run/Odd Object Run (50/35) 2 Rope Climbs 100m Sled Push (90/45) 2 Rope Climbs 100m Farmers Carry (50s/35s) #crossfitcrosscheckmississauga #crossfitnearme #cr

Wednesday, July 11

:30 Seconds Easy Row Easy Bike Push-up to Down Dog Medium Row Medium Bike Active Spidermans Faster Row Faster Bike Air Squats Snatch Primer 2 (1-1-2 Emom x 7) On the Minute x 7: Snatch Pull Hang Snatch High Pull 2 Hang Power Snatches Perform between 40-50% Power Snatch (1 - 1 Emom x 9) On the Minute x 9: 1 Snatch Pull 1 Low Hang Power Snatch Lost Count (Time) For Time: 200 Double Unders 1,500 Meter Row 100 Wallballs (20/14) 50/35 Calorie Bike or 35 Burpees #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitinmississauga #crossfitmississauga #personaltraining #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcrossfit #mississauga

Tuesday, July 10

Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Body Armor (A) (5 x 8 + 8) 5 Giant Sets: 8 Unbroken Bench Press 8 Unbroken Hang Power Cleans Build to Heavy Set on Both. Rest 2 Minutes Between. Body Armor (B) (3 x 10-15-20) 3 Giant Sets: 10 Dumbbell Push Presses 15 Weighted AbMat Sit-ups Max Close Grip Push-ups 20 GHD Sit-ups Rest 2 Minutes Between. #crossfitcrosscheckmississauga #crossfitnea

Monday, July 9

:30 Seconds Knuckle Drags Push-up to Down Dog Front Rack Stretch Side Lunge Active Spidermans Squat Hold Active Samson Air Squats Chest Stretch Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Everest (Time) For Time: 21-15-9 Back Squats (225/180) Handstand Push-ups Rx+ Back Squats (315/225) Strict Handstand Push-ups Metcon (Time) For Time (10 Minute Cap): 30 Bar Muscle-ups On the Minute (Starting on the 0:00) – 30 Double Unders **EXTRA** Metcon (No Measure) Row or Bike 3 Rounds: 3 Minute Light Effort 2 Minute Fast Effort Not for score, but for consistent effort. #crossfitcrosscheckmississauga #

Sunday, July 8

200m Run 3 Rounds: 10 Goblet Squats (slow tempo down, explode up) 30 second plank Bear Crawl (width-wise, there and back) Metcon (AMRAP - Reps) Tabata This? For max reps at each station: - DB Bicep Curl + Shoulder Press - Weighted Jumping Lunges - DB Push Press - Weighted Walking Lunges - Tricep Dips Tabata = 20 seconds work, 10 seconds rest. No rest between stations. If unable to lunge due to knee problems, sub for jump squats, and regular squats Metcon (No Measure) NOT FOR TIME: 10 Turkish Get-Ups (5 each arm) #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #gym #wod #workout #gymnear

Saturday, July 7

:30 Seconds Active Spidermans Front Rack Stretch Slow Stiff Legged Deadlifts Active Samson Wrist Stretch Slow Front Squats Push-up to Down Dog Chest Stretch Slow Push Press Barbell Warm Up 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Thrusters Metcon (Time) "Daniel" For Time: 50 Pull-Ups 400 Meter Run 21 Thrusters (95/65) 800 Meter Run 21 Thrusters (95/65) 400 Meter Run 50 Pull-Ups Metcon (No Measure) 50 Hip Bridges 50 AbMat Sit-Ups 50 Banded Good Mornings 50 Hollow Rocks 50 Superman Rocks Rx+ = 50 GHD #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfiti

Friday, July 6

30 Seconds Easy Row/Bike Active Spidermans Medium Row/Bike Active Spidermans Faster Row/Bike Active Samson Kettlebell Game Every athlete in class will take a kettlebell out and place it in the middle of the floor. Divide the class into two teams, one on either side of the kettlebell. From a plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds. Overhead Squat (2-2-2-1-1-1-1) Build to a Heavy Single for the Day *Baseline Testing 12 min On clock Stamina Squat (6-4

Thursday, July 5

1 Minute Easy Row Active Spidermans :45 Seconds Medium Row Active Samson :30 Seconds Faster Row Push-up to Down Dog Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Deadlifts Overhead Squat (3-3-3-3-3-3) Build to a Heavy Set of 3 12 min Dilly Dilly (AMRAP - Rounds and Reps) AMRAP 12: 2 Power Snatches (95/65) 4 Overhead Squats (95/65) 16/12 Calorie Row Rx+ 135/95 **EXTRA** Bench Press (5-4-3-2-1) #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcro

Wednesday, July 4

200 Meter Run followed by… :30 Seconds Active Spidermans Front Rack Stretch Slow Stiff Legged Deadlifts Active Samson Wrist Stretch Slow Front Squats Push-up to Down Dog Chest Stretch Slow Push Press Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15' 1-Mile Run 100 Burpees In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012 To learn more about Glen click here Women = 95lb #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcro

Tuesday, July 3

:30 Seconds Easy Row/Bike Push-up to Down Dog Medium Row/Bike Active Samson Faster Row/Bike Active Spidermans Strict HSPU (3 x Max Effort) Max Strict Set *Baseline testing Front Squat (2-2-2-1-1-1-1) Build to a Heavy Single for the Day *Baseline Testing Liquid Laugh (AMRAP - Reps) 5 Rounds: 1 Minute – Front Rack Dumbbell Step Back Lunges (50’s/35’s) 1 Minute – Double Unders 1 Minute – Calorie Row/Bike 1 Minute – Rest #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcrossfit #mississauga #gymsnearme #mississaugacrossfit #crossfit #oak

Monday, July 2

Rest Day #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcrossfit #mississauga #gymsnearme #mississaugacrossfit #crossfit #oakvillecrossfit

Sunday, July 1

Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk Side Shuffle High Knees Butt Kickers Metcon (Time) CANADA DAY WORKOUT 151 Double Unders 50 Wall Balls 40 Burpees 30 DB Snatch (50/35) 20 Toes to Bar 10 Pull-Ups 200m DB walk/run 10 Pull-Ups 20 Toes to Bar 30 DB Snatch (50/35) 40 Burpees 50 Wall Balls 151 Double Unders Metcon (No Measure) Finisher: 3 rounds 30 Sit-Ups Max Plank Hold #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #gym #wod #workout #gymne

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