WOD
Teams of 2 to complete max reps/rounds of the following

3 minute amrap ground to overhead 95/65 lbs

3 minute amrap double unders

3 minute amrap jumping ball slams  20/30

3 minute amrap db bear crawl, 12/15″ per hand

3 minutes amrap air squats

*in this workout partner A will complete max reps for round while partner B rests.  When the 3 minutes is up they will switch roles.  So, partner A does max ground-to-overhead s for 3 minutes.  At the end of 3 minutes partner B will do max ground-to-overhead.  When 3 minutes is up they will move up to double unders, etc….

Wod
5 x 2 push jerks
+
5 minute amrap
“Cindy”
2 minute rest
5 minute armap
“Cindy”
2 minute rest
5 minute amrap
“Cindy”
2 minute rest
5 minute amrap
“Cindy”

* one round of “Cindy” is 5 pull ups/10 push ups/15 squats.
* Look to keep each amrap consistent throughout..

Burpees

Has your workout ever felt this long??

100 For Time

GHD Sit Ups and Back Extensions
3 x 25 Reps

** PhysioMed is hosting a FREE “Functional Movements” workshop. This workshop will focus on reducing the risk of injury, improving your functional movement performance and helping resolve chronic aches and pains. All workshops will be held at Reebok Crossfit FirePower. Tuesday May 22nd @ 12PM, Wednesday May 23rd at 10:30AM, and Saturday May 26th at 11:30AM. Sign up required at PhysioMed. Spaces are limited! Session are approx 60 minutes long.

Wod

Overhead Squats 5-5-5

Then:

Complete as many rounds as possible in 30 minutes of:
200m Run
15 Box Jumps (20”)
12 Sit ups
9 Overhead squats
6 Pull ups

I was totally inspired this weekend by the performances of our athletes at Regionals. Really, the level of greatness was completely off the charts! And Team RCFP – finishing in 5th place – a finer group of athletes and human beings couldn’t be found anywhere!

As I watched Dave Castro video on the East Regionals, I started thinking, ‘What’s the difference between inspired performance in an athletic competition and inspired performance in life?” Just because you’re not “firebreather” status and competing at the Regionals, it doesn’t mean you’re not inspiring. Inspired performances happen all around us, all the time, every day… Can you share a few of these with me ??

Coming Up:

PROGENEX is finally in and I’ll be placing an order this week. email me what you would like. New flavours are here!

daniel@reebokcrossfitfirepower.com

“Brian”

Crossfits guru ...Dave Castro

Three rounds for time of:
15 foot Rope climb, 5 ascents
185/135  pound Back squat, 25 reps

This is a Hero Wod..Respect.

RCFP 2012 Regional team. 5th place finish in Canada East!

5TH place!!! A fantastic showing from our team this week end . We are all super proud of you. I will update date you all tomorrow …I am going to bed.

Watch this video on scaling the pull-up with ring rows…

Scaling the pull-up with ring rows

“Jag 28”

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

Wod
“night terrors”
amrap wall balls, 20/14#
400 meter run

* Keep moving until you hit 150 wall balls… once you stop or drop the ball you must run again.
* Scale up to 200 wall balls if you feel frisky…

Great day for our team!! We are sitting 4th after two wods.  We had a strong lead off in  wod one from Chris, Andrew, Annie, & Sherry with a finish of 6:27.  Wod two played out much better .. we had a 2nd place finish with the team of Annie, Dan, Andrew & Jen. aturday Wods are at 9am and 11:50am.  All are welcome to come & support.  Also follow our progress on Facebook and Twitter.

Wod

20 minute amrap

Buy in: 1000m row

10 burpee box jumps 20′

15 kb swings ( your choice )

20 ab mat sit ups

Good luck to all our athletes competing at the East Regional today. Come out and cheer on our team . First wod goes at 10 am and the second goes at 1 pm. Come show your support.

Wod
Warm up to to tough set of 2 on the bench. ( 15 min )

Then
Buy in: 1600m run
Bench Press x 2
12 sec. rope slam @ 100% effort ( two hands , same time )
rest 2:15 x 10