Wod: “Apple Sauce”
For time:

CrossFit Guru Dave Castro & Team FirePower

800m run,
21 s2o @ 135/95#, (s2o=shoulder-to-overhead)
100m BB carry in front rack, 135/95
600m run,
15 S2O, 135/95
100m bb walk in front rack, 135/95
400m run,
9 S2O, 135/95
100m bb walk in front rack, 135/95

*it is okay to not be able to s2O unbroken.. w/ perfect form for the push press or push jerk.. should be a bit tougher.  Dont’ shy away from the grunt work if form is dialed

Exciting day at Regionals yesterday.  Thanks to all the fans who came out to support! Wod 1 had  Annie and Matt doing ” Jackie ” in an extraordinary of 14:08 which left us in 8th place. Wod 2 was the whole team, Matt, Andrew, Dan, Annie, Jazz, & Jen. 7 minutes of 2 stations with a 2 min break between stations. The men began 7 mins of max weight 3 rep OHS while the ladies did burpees and muscle ups (they nailed 33 big ones!)  Big numbers were hit: dan -235lbs, andrew-225, matt 185 lbs.  Then they switched spots.  With the ladies hitting weights of jen-145lbs, annie and jazz-135lbs ..And the men hit 58 burpee muscle ups. When all was over we were sitting 3rd over all leaving us in good seeding for today. The team’s 1st Wod is at 8:30 am come cheer them on… International Centre, Airport Rd, Hall 5.

IT’S GAME DAY…!!!

Wod

WILDfang running

5 Rounds of:

400m run

10 Tire flips

.

Good luck to our team of athletes competing at Canada East Regionals  this weekend.  This is our team of 8 who qualified from the 5-week, 5 workout Open Series.  These guys have been training extremely hard for the past 8 months so come out and show your RCFP support with some loud cheering and signs (we have the signs already made – you will be able to get them down there).

Here’s the scoop:

TEAM RCFP REGIONALS SCHEDULE! For all those interested in coming out to cheer this coming weekend, the workout schedule is as follows:

Friday, May 24th
9:00 – 10:00 am – WOD 1
1:00 – 2:30 pm – WOD 2&3

Saturday, May 25th
8:30 – 10:00 am – WOD 4
3:00 – 4:00 pm – WOD 5

Sunday, May 26th
8:40 – 10:00 am – WOD 6
12:55 – 2:15 pm – WOD 7

Tickets are $15 per day, or $40 for the weekend, and are available at the door.

Location:
International Centre
6900 Airport Road
Mississauga

http://games.crossfit.com/region/canada-east/schedule

How many reps??

Wod

Front Squat

8-6-4
then

Teams of two must complete 8 rounds of the following of the following:
200m run
12 thrusters @ 45#
8 pull ups

in this workout only one person can work at a time and P1 must complete the full round before P2 goes.

May 21st 5:30pm class. Crazy turn out.

Wod
A.  Spd. DL @ 63% of 1 RM; 2 reps every 45 seconds x 8.
B.  Shoulder press, 10.8.6.4.2, rest 90 seconds.
+
50.40.30.20.10 of
kb swing @ 55/35#
double unders
*top of every 2 minutes do 6 burpees

Summer Paleo BBQ

Wod
22 minutes for max rounds and time per round
9-6-3
hang power clean @ 165/105
box jump @ 30/24″
-rest 60 seconds-

*after you complete the 9-6-3 you must rest 60 seconds before starting your next round.  Track your total rounds (9-6-3) = 1 round and time per each round.

After Party

Ring Dips EMOTM  1-5