Big Red

WOD: Widowmaker Project- Phase 2 Back Squat 20 Rep Max Add a few more pounds to you weight from last week and grind them out. This one should be a battle.

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WOD: RAW Gymnastics AMRAP in 15mins of: 7 KTE’s 5 HSPU’s 3 Muscle-Ups

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[singlepic id=265 w=320 h=240 float=left] [singlepic id=264 w=320 h=240 float=left] WOD:The Leopard 21-15-9 Push Press (95#/65#) KB Swings (55#/35#) Burpees

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Time to get some strength gains here at RAW. The Widowmaker Project is going to spike the immune system into overdrive and make all your lifts increase. We will be following this program for once a week for 5 weeks. WOD: Back Squat 20 Rep Max Start week 1 with 65% of your max back [...]

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[singlepic id=262 w=320 h=240 float=left] [singlepic id=261 w=320 h=240 float=left] WOD: Barbara 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 5 rounds Rest 3 min between rounds. Subtract rest from total time.

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[singlepic id=255 w=320 h=240 float=left] [singlepic id=260 w=320 h=240 float=left] WOD: Four Brothers 3 Rounds for time of: 12 Deadlift 9 Hanging Power Cleans 6 Front Squats 3 Push Jerks 135#/95#

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[singlepic id=253 w=320 h=240 float=left] [singlepic id=254 w=320 h=240 float=left] WOD: Sit-Throw-Row Mashup 1 Min Sit-ups 1 Min Rest 1 Min Wall Balls 1 Min Rest 1 Min Calorie Row 1 Min Rest 2 Rounds

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NOTE: The gym will be closed from 12:00-3:00pm today as I will be guest lecturing for a lifestyle management class at Georgian College in Orillia. Hope this isn’ too much of an inconvenience. To make up for it, please enjoy this video of some of the antics that go on after-hours at RAW CrossFit. Take [...]

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