Thursday, February 7

3:00 Minute Bike/Row/Run or Skip Line Drills 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

Metcon (No Measure)

Accessory Work 100 Banded Good Mornings - 100 Banded Pull-Aparts -

Bench Press (5 x 5)

5x5 Bench Press, ascending to a five-rep heavy. After each set, Max Strict CTB Pull-Ups On the bench press, we are looking to build steadily to a 5-Rep heavy for the day. Immediately after each set, complete a single set of Strict CTB Pull-Ups, banding as required so that we are able to find at least 5+ repetitions per round. We are looking for the added range of motion today, in chest contact. Following, rest as needed between sets, aiming to be between 2:00-3:00 per.

Fight Gone Bad (3 Rounds for reps)

Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest


Metcon (AMRAP - Rounds)

3 Rounds, Not for Time: 20 Hollow Rocks, 200m Run :20s GHD Supine Static Hold - 200m Run 20 Glute Bridges - 200m Run :20s Hip Extension Hold - 200m Run Following, spend upwards towards 10:00 refining the Turkish Get-Up. For a movement walkthrough from's Kettlebell Instructor, Jeff Martone, click Here - This movement can be completed with either a dumbbell or a kettlebell - athlete's choice. Aim today is to become familiar with the movement, and to build to a moderate load. Not even on the heavier side… truly moderate. Imagine you are being videotaped for the next movement demonstration. That's how sound our mechanics should look at our final load.

GHD Supine Static Hold - Glute Bridges - Hip Extension Hold -

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

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square




4020a Sladeview Crescent

Mississauga, Ontario

FOLLOW US ON SOCIAL MEDIA @crossfitcrosscheck

  • Facebook - Black Circle
  • Instagram - Black Circle
  • YouTube - Black Circle
  • Google+ - Black Circle