FLOATERS
WOD 1:
10 hill sprints
*starts at the fire hydrants and turn around at the crack up the hill*
WOD 2:
5 rounds for time:
10 dumbbells front squats 50/35
10 dumbbells shoulder to overhead 50/35
Acc work:
Monday
E2M6M
False Grip Ring Row 10-12
EM4M
L-sit Pull 4-6
Every 90 seconds for 6 minutes
GHD Hip Extension 20
Wednesday
E2M8M
Bar or Ring Muscle Up 5 (Pick a challenging scale)
Pistols 10-12
Every 90 seconds for 6 minutes
One Arm Farmers Walk 100ft (50ft Each Arm)
3 Minutes to find max unbroken double unders (if you don’t have doubles take the 3 minutes to work on the skill)
Friday
EM4M
Weighted Pullups 8-10
E3M9M
2 Legless Rope Climb
10 D-ball Clean
21-15-9
Barbell curls
Ring Dips
GHD Situps
Classes at 9/10 and 11
Partner up! Same or opposite sex teams
“DUMBBELLS OVERDRIVE”
For time:
50 cals bike (partner 2 holds the DB)
50 DB deadlifts 50/35
50 DB hang power cleans 50/35
50 DB step ups 50/35 24/20
50 GHD sit ups (partner 2 holds the DB)
50 DB push jerks 50/35
50 DB snatch 50/35
50 DB thrusters 50/35
50 DB burpees
50 cals row (partner 2 holds the DB)
Note: Share all the reps as needed
Canada Day hours: 9/10 and 11 (normal hours)
Monday: 9/10 and 11 (no classes at 6am, noon and night)
Tuesday: Back to regular hours
Track workout + beach volleyball/spikeball Sunday July 8th at noon until 2pm
Want to do Pyromania but missing a partner? Let us know and we’ll help
“NUTTS”
For time:
10 handstand push ups
15 deadlifts 250/175
25 box jumps 30/24
50 pull ups
100 wall balls 20/14
200 double unders
400m run with plate 45/35
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
“TRIFECTA”
Gymnastics
Skills
Not for time:
30 low ring muscle ups
Note: Focus on form, keep the rings tight, low deep dip transitions, work on your kipping dip as well
10min EMOM alt min
4 strict wall facing handstand push ups
4 deficit handstand push ups 6/4
8min AMRAP
8 pistols
8 ring row
Weightlifting W2D3
Overhead squats
3-3-3-3-3
Note: If possible, do the first rep as a snatch balance
Push press
3-3-3-3-3
Push jerks
3-3-3-3-3
Note: All from the rack. No maxing out, aim for a good 90% max effort
Firebreathers
“JOSH”
For time:
21 overhead squats 95/65
42 pull ups
15 overhead squats 95/65
30 pull ups
9 overhead squats 95/65
18 pull ups
U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.
He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.
Track workout Sunday July 8th at 12pm and beach volleyball/spikeball at 1pm until 2pm. There will be no classes in the morning, just come to the Foothills track
Skills
Clean and jerk
30 barbell squats clean and split jerk
Strength
Front squats
3-3-3-3
Back squats
3-3-3-3
METCON
5 rounds for time:
1 hill run
5 bar muscle ups
Scaled 5 strict pull ups (use a band if needed but make each rep as challenging as you can. Go singles if you have to)
Rx+ Ring muscle ups
Legendary weight vest + ring muscle ups
**COMPTRAIN BENCHMARK**
“Fight Club”
3 Rounds, For Reps:
1:00 Thrusters (96/65#)
1:00 Power Cleans (95/65#)
1:00 Box Jump-Overs (24/20″)
1:00 Pull-ups
1:00 Assault Bike Cals
*Rest 1:00 Between Rounds
Note: If you’re planning on hitting 300reps Rx, make sure to video yourself and send it to athlete@comptrain.co with your tshirt size and instagram @handle. Deadline is Friday June 29th
Weightlifting
Warm up
Clean and jerk primer
Power cleans
1-1-1-1-1-1-1
5 sets
2 squat cleans + 1 jerk
Front squat
3-3-3-3-3
Note: All sets to be above 50% of 1RM
Oly lift skills
30 barbell high hang squat clean and jerk 45/35
Skills
E2M12M (6 sets)
50 double unders
25ft handstand walk
METCON
For time:
42-30-18
Wall balls 20/14
21-15-9
Deadlifts 225/155
Note: Perform 42 wall balls, 21 deadlifts, 30 wall ball, 15 deadlifts…
Rx+
Wall balls 30/20
Deadlifts 275/185
Pyromania III, 3 days, 6 events plus final, same sex partners
Friday July 20th (6pm to 8pm)
Saturday July 21st (8am to 3pm)
Sunday July 22nd (8am to 3pm)
Run (3k)
Swim (500m relay plus other movements)
Lifting speed ladder (cleans)
Classic Crossfit
Injanation parkour
Classic CrossFit
Finals for top 5 in each divisions
Workouts are designed so everyone can do them. Yes, even the Firebreather division. The divisions are mostly there to have athletes with similar fitness levels and age together. The true challenge lies in the completion of the event, not in your rank or how you compare with others. Now, get your partner and sign up today!
Skills
The snatch
30 power snatch + snatch balance 45/35 (barbell only)
Strength
Thrusters
2-2-2-2-2-2-2
Note: Start from the ground, build to max
Maintenance/Mobility
ROMWOD
Note: Short version, approx 10-12min
Weightlifting W2D1
Power snatch
1-1-1-1-1-1-1
Snatch
3-3-3-3-3
Note: Start at 50% of your max and build for a heavy triple. Drops or touch and go
Front squats
3-3-3-3-3
Note: Start at 50% of your max and build to max
Floater 1:
4 rounds for time:
250m swim
2min rest between rounds
Floater 2:
For time:
100 thrusters 95/65
Acc work
Monday
EM4M
8-10 Strict False Grip Pullup
E3M9M
15-20 Hollowrock
10 Single Arm DB Row
Accumulate 2 minutes in the hanging L-sit position
Wednesday
E2M8M
10 Pistols (or find a challenging scale)
5 Strict Handstand Pushups
4 Farmers Walks up the Hill (this is meant to challenge grip strength more than anything)
E2M6M
10-12 Romanian Deadlift
Friday
Max Rope Pullups for 30 seconds, rest 90 seconds. X4 ( alternate which arm is above the other each round)
E2M6M
Crossover symmetry W/Y/T
EM3M
10-15 Weighted GHD situps
Finisher: 100 push ups for time (This should be between 5-8 minutes, so scale accordingly)
Monday June 25th
Accessory work for all
EM4M
8-10 Strict False Grip Pullup
E3M9M
15-20 Hollow rock
10 ring Single Arm DB Row
Accumulate 2 minutes in the hanging L-sit position
Skills
Split jerk
30 barbell split jerks 45/35
Note: Deliberate practice. Make each rep like you’re going for a PR
METCON
5min AMRAP
8 dumbell snatch 50/35
8 toes to bar
2min rest
5min AMRAP
8 dumbell clean and jerk (4 per side)
8 knees to elbows
Note: The accessory work series adds a lot of value to your general fitness and conditioning. Crucial to reinforce joints, tendons, build muscle endurance and help avoiding unnecessary injuries. Today we decided to get everyone a taste for it in hopes to create awareness of the program and have more people doing it. The program for the week is posted every week on Sundays. There is a program for Monday, Wednesday and Friday. This extra additional work on top of the regular programming can be done on your own, before or after classes or open gym times. If you’re not sure what the movements are, ask your coach. Also, as any workouts you perform at Pyro, scale accordingly. Tuesday will be ROMWOD for everyone
