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

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”

On stage @ Y&D square.

Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

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Competitors
Clean Complex

30 ghd sit ups

Open WOD 11.1
AMRAP 10:

Gareth Llewellyn RCFP Sectionals 2011

• 30 Double Unders
• 15 Snatches (75, 55)

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This is the first WOD from last year’s CrossFit Open. Check out your scores from last year!

Competitors:

Rest day – Prepare meals for week, mobility work, get ready for first CF Sectionals workout

The dawn of a big week is upon us.  Tomorrow marks the official launch of Reebok’s new global campaign “The Sport of Fitness Has Arrived”, through an amazing series of events at Yonge & Dundas Square in the heart of Downtown Toronto. We have been working extremely hard on the week’s activities and hope many of you get to drop by and experience it first hand with us. If you can’t make it, be sure to watch your TV and newspapers this week, especially City TV Mon/Tues/Wed 7-9pm, and BreakfastTV on Wednesday.  We are staying in Toronto all week but you are all in good hands on the homefront.

We’ll then cap the week off our long-awaited CrossFit Games Sectionals Week 1.  This is open to the public for free to come witness how defining and energizing our sport is!  We’d love to have paleo pot-luck appetizers each Friday so if you’d like to, please bring a little something.

Every Friday Night A Life Will Change.  Be There To Witness It!

Gym is closed for Family Day but back to regular sheduel tomorrow.If you intend to participate in the Sectionals you MUST register by 8pm tonight. Do it !!!

Competitiors:
15 burpees AFAP
rest 2 minutes x 4
+
20 sec. row sprint
rest 1 minutes x 4
+
20 Sec.bike sprints
rest 1 minutes x 4

Monday – on
Tuesday – rest
Wednesday – Sectionals wod feel out
Thursday – aerobic recovery
Friday – CF sectionals
Saturday – on
Sunday – on

Friday – aerobic recovery
Saturday – CF sectionals
Sunday – on

The gym is closed today for Family Day but back to regular sheduel Tuesday.If you intend to participate in Sectionals you MUST register by 8 pm TONIGHT !!!!! Do it !!!

Competitors:

15 burpees AFAP
rest 2 minutes x 4
+
20 sec. row sprint
rest 1 minutes x 4
+
20 sec. Bike sprints
rest 1 minutes x 4

Team Wod
As Many Reps as Possible in 20 mins.
Teams of 2, one person per station:
1 minute Double unders
1 minute abmat sit ups
1 minute Ball Slams (30/20)
1 minute Rest
Rotate on the minute, score is total reps.
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Competitors:
Morning team wod