Wednesday, August 22

30 Seconds Easy Row/Bike Active Spidermans Moderate Row/Bike Active Samson + Air Squats Faster Row/Bike Push-up to Down Dog :20 Seconds (Banded Walks + Hollow/Arch)* Banded Walks Right Hollow Hold Banded Walks Left Arch Hold Banded Walks Right Hollow Hold Banded Walks Left Arch Hold Clean Complex (5 x 3+1) 5 Sets (On the 2:00): 3 Hang Squat Cleans + 1 Split Jerk Building in Weight Deadlift (Emom 8) On the Minute x 8 2 Repetitions (Aim to Beat Last Week) Eighteen Wheeler (AMRAP - Rounds and Reps) AMRAP 18: 18/12 Calorie Row/Bike 15 Wallballs (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossf

Tuesday, August 21

Partner Rowling 1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes. :30 Seconds Active Spidermans Ankle Stretch Active Samson Pigeon Pose Air Squats Wide Stance Side Lunge Metcon (Time) Handstand

Monday, August 20

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 Pausing Snatch Pulls (5 x 2) 5 Sets of 2 @ 98% 2 Seconds Pause at Knee Metcon (Weight) Power Snatch + Squat Snatch 1 Complex On the 1:30 x 7 Sets @ 80% Back Squat (6-4-2 x 3) All Sets completed "On the 2:00" 6 Reps @ 74% 4 Reps @ 79% 2 Reps @ 84% 6 Reps @ 76% 4 Reps @ 81% 2 Reps @ 86% 6 Reps @ 78% 4 Reps @ 83% 2 Reps @ 88% Powder Keg (Time) 5 Rounds For Time: 5 Ring Muscle-ups 15 Thrusters (75/55) #crossfitcrosscheckmississauga #cross

Sunday, August 19

10 minutes continuous work: Run to fence and back 5 Push-Up Down Dog 10 Air Squats 20 Mountain Climbers Metcon (No Measure) EMOM 15: min 1: 10 Single Leg Squats (5/side) min 2: 10 Hanging Leg Raises min 3: 12 See-Saw Row (6/side) Metcon (No Measure) E3MOM x 6 rounds: 30 Double Unders/60 Single Unders 12 Alternating DB Muscle Snatches 20 Weighted Ab-Mat Sit-Ups #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcrossfit #mississauga #gymsnearme #mississaugacrossfit #crossfit #oakvillecrossfit

Saturday, August 18

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 Handstand Pushups (Time) For Time: 50 Handstand Pushups Rx+ 75 HSPU Kipping. Power Cleans (Time) For Time: 50 Repetitions 135/95 Rx+ 155/105 The Ghost (AMRAP - Reps) 6 Rounds For Reps: 1:00 Row 1:00 Burpees 1:00 Double Unders 1:00 Rest #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcrossfit #

Friday, August 17

:30 Seconds Quad Stretch Knuckle Drags Active Samson PVC Pass Throughs Cradle Stretch Active Spidermans Air Squats PVC Pass Throughs Side Lunge 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 Snatch Grip Stiff-Legged Deadlifts Pause Overhead Squat (6 x 2) Build to a Heavy Set of 2 Pause for 3 seconds in the bottom of each repetition. Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #gym #wo

Thursday, August 16

:30 Seconds Easy Row Active Samson Medium Row Push-up to Down Dog Faster Row Active Spidermans Bench Press (5-4-3-2-1) Build to a heavy set of 1 Shipwreck (Time) 5 Rounds For Time: 500 Meter Row 10 Sandbag Cleans (50/35) 16 Sandbag Reverse Lunges (50/35) 24 AbMat Sit-ups * can sub Sandbag for barbell 95/65 Sub Row for Run 400m #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcrossfit #mississauga #gymsnearme #mississaugacrossfit #crossfit #oakvillecrossfit

Wednesday, August 15

:30 Seconds Easy Row/Bike Push-up to Down Dog Moderate Row/Bike Active Spidermans Faster Row/Bike Active Samson Barbell Warmup 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Deadlift (On the Minute x 8:) 2 Repetitions Increase weight throughout the 8 sets "Half Bad" (AMRAP - Rounds and Reps) AMRAP 18: 30 Deadlifts (135/95) 15 Pull-Ups 20/15 Calorie Row/Bike 15 Pull-Ups Rx+ Chest to Bar, *20 Deadlifts (225/155) **EXTRA** Core Work (3 Sets) 3 Sets, Not For Time: 20 GHD Sit-Ups 20 Weighted Hip Extensions 20 Glute Bridges Scaled: situps, supermans, glute bridge WednesdayCrossFitCore Work (3 X ME) Deadlift (1 X 2)

Tuesday, August 14

:30 Seconds Jumping Jacks Push-up to Down Dog Active Samson Active Spidermans Side Lunge Air Squats PVC Pass Throughs Barbell Warmup 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Metcon (Time) Handstand Push-ups 18 Repetitions Rest 1 Minute 15 Repetitions Rest 1 Minute 12 Repetitions Rest 1 Minute 9 Repetitions *Rx+ Strict Clean and Jerk Complex (5x1 complex) On the 2:00 x 5: 3 Hang Power Cleans 3 Front Squats 3 Push Jerks Building in Weight Hang on to the bar for all 9 reps. Metcon (Time) "Sky Hook" 3 Rounds For Time: 20 Hang Power Cleans 20 Front Squats 20 Push Press (95/65), Rx+ (115/80) #crossfit

Monday, August 13

:30 Seconds Easy Row Active Spidermans Medium Row Active Samson + Air Squat Fast Row Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Behind the Neck Strict Press 5 Snatch Grip Deadlifts 5 Overhead Squats Snatch Primer (5 sets) 3-Position Squat Snatch + Snatch Balance 5 Sets @ 63% Snatch Complex (7 sets) Power Snatch + Squat Snatch 1 Complex On the 1:30 x 7 Sets @ 78% Pausing Snatch Pulls (5x2) 5 Sets of 2 @ 94% Pause 2 seconds at knee level Metcon (Time) For Time: 1 Mile Run 50 Wallballs (20/14) 30 Burpee Box Jump Overs (24/20) 10 Power Snatches (135/95) Rx+ 165/105 #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck

Sunday, August 12

10 minutes of sustainable effort: Run to fence and back 10 Quadruped Hip Extensions/Leg 30s Plank on Hands 10 Air Squats Metcon (No Measure) EMOM 12: Min 1: 12 Goblet Curtsy Squats (6/Leg) Min 2: 8-10 Supinated Grip Body Row Min 3: 8-10 Supine Leg Lowering Ensure each rep is of quality. Move slow and controlled. Focusing on mind to muscle connection. Metcon (Time) 4 rounds of continuous effort: 15 Kettlebell Swings 20s Tuck L-Sit 5 Burpee Broad Jumps 200m Run Although this workout is scored "for time", it does not mean to prioritize speed over proper movement. #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #cr

Saturday, August 11

Metcon (Time) "Sasquatch" Teams of 3 For Time (30 Minute Time Cap): 250 Clean and Jerks* *On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 Calorie Row + 30 Toes to Bar Weight Climbs Every 50 Reps: Weight 1: 95/65 Weight 2: 115/80 Weight 3: 135/95 Weight 4: 155/105 Weight 5: 185/135 Athletes will find teams of 3 for this triplet workout. The goal is to complete 250 clean and jerks at climbing weights within a 30 minute time cap. Add a second for every rep not complete. For example, 200 clean and jerks would be scored as 30:50. The weights should be something that athletes are capable of completing at least 25,20,15,10, and 5 clean and jerks unbroken respectively when fresh. There

Friday, August 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 Strict Pull Up (Max set) 5 minutes to complete one set of max pull-ups Bench Press (7RM) 10 minutes to work up to 7RM Deadlift (7RM ) 10 minutes to work up to a 7RM Metcon (AMRAP - Rounds and Reps) "Free Fall" AMRAP 20: 200 Meter Run 20/14 Calorie Row 20 Alternating Dumbbell Snatches (50/35) 20 Wallballs (20/14) #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmis

Thursday, August 9

:30 Seconds Easy Row Jumping Jacks Medium Row Push-up to Down Dog Faster Row Active Spidermans + Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Pendlay Row (5x5) Build Weight across 5 sets Ring Dips (5 x Max Set) Max set ring dips after each set of Pendlay Rows Metcon (AMRAP - Rounds and Reps) "Paul Bunyan" AMRAP 15: 60 Double Unders 21/15 Calorie Row/BIke 15 Deadlifts (225/155) #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcrossfit #mississa

Wednesday, August 8

:30 Seconds Active Spidermans Active Samson Knuckle Drags Push-up to Down Dog Side Lunges Slow Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats "Big Clean Complex" (6 sets) "Big Clean Complex" 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down. To provide some structu

Tuesday, August 7

:30 Seconds Slow Row Active Spidermans Alternating Bird Dog Medium Row Active Samson Hollow Hold Fast Row Push-up to Down Dog Superman Hold Metcon (AMRAP - Reps) Gymnastic Conditioning AMRAP 5: 20 Double Unders, 2 Kipping Handstand Push-ups 20 Double Unders, 4 Kipping Handstand Push-ups 20 Double Unders, 6 Kipping Handstand Push-ups Continue to add (2) repetitions per round. score is total handstand pushups Metcon (AMRAP - Reps) "Lead Foot" AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4: 15/9 Calorie Row #crossfitcrosscheckmississauga #crossfitnearme #crossf

Monday, August 6

:30 seconds Easy Bike Active Spidermans Medium Bike Push-up to Down Dog Faster Bike Slow Air Squats Barbell Warn-Up 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Back Squat 6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80% 6 Reps @ 72% 4 Reps @ 77% 2 Reps @ 82% 6 Reps @ 74% 4 Reps @ 79% 2 Reps @ 84% Metcon (Time) Conditioning 4 Rounds For Time: 40 Air Squats 30 Sit-ups 20/15 Calorie Row #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcrossfit #mississauga #gymsnearme #mis

Sunday, August 5

10 minutes of continuous effort: 8 DB Half Kneeling Press/Arm 30 Mountain Climbers 10 Goblet Squats (slow down, explode up) Run to fence and back Metcon (No Measure) EMOM 15: min 1) 10 Alternating DB Step Ups min 2) 10 Push-Ups min 3) 10 Alternating DB Single Leg RDL Metcon (No Measure) 4 sets FOR QUALITY: 45-60s Wall Sit AMRAP Sit-Ups in 30s 10 Alternating DB Snatches rest as needed between sets, but no more than 90s-2mins You can choose to hold a weight while you wall-sit. Choose a weight on the DB snatch that allows you to move WELL and go unbroken. #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitin

Saturday, August 4

:30 seconds Jumping Jacks Push-up to Down Dog Front Rack Stretch Active Samson Child’s Pose Active Spidermans Squat Hold Air Squats Barbell Warm-Up 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Metcon (AMRAP - Rounds and Reps) "31 Heroes" Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a wall ball (20/14). When Partner 2 returns from the run, Partner 1 will grab the wall ball, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11

Friday, August 3

:30 Easy Bike :30 Active Spidermans :30 Medium Bike :30 Push-up to Down Dog :30 Fast Bike :30 Active Samson 
5 Stiff-Legged Deadlifts 5 Hang Power Cleans 5 Front Rack Reverse Lunges (Each Side) 5 Strict Press 5 Good Mornings Bar Muscle-Up (5 sets) 5 Sets of 35% Best Set If unable to do bar MU, scale to kipping pull-ups Deadlift Build to Heavy Set of 10 Heavy does not mean "max". Build to a set of 10 that can be performed with sound movement. Metcon (Time) Captain Insano 3 RFT 20 Deadlifts (155/105) 15/10 Calorie Row 20 Hang Dumbbell Reverse Lunges (50’s/35’s) 15/10 Calorie Row Rx+ 245/165 . Lunges are performed with the dumbbell's at sides, one in each hand. #crossfitcross

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