Fitness

"Singled Out"

1:00 Wall Balls (14/10)

1:00 Single Dumbbell Snatches (35/25)

1:00 Box Jumps (24/20)

1:00 Single Dumbbell Clean & Jerks (35/25)

1:00 Calorie Row

1:00 Rest

Performance/Competition

"Singled Out"

1:00 Wall Balls (20/14)

1:00 Single Dumbbell Snatches (50/35)

1:00...

Upcoming events:

Annual Banquet and Awards Jan 11th

Fitness/Performance/Competition

"Old MacDonald"

5 Rounds:

100 Meter Farmers Carry (50's/35's)

20 Slam Balls (25/20)

30 AbMat Sit-ups

Fitness

Pause Overhead Squat

Build to a Heavy Single

"Double Jointed"

AMRAP 16:

15 Overhead Squats (75/55)

45 Single Unders

15 Deadlifts (75/55)

45 Single Unders

Performance

Pause Overhead Squat

Build to a Heavy Single

"Double Jointed"

AMRAP 16:

15 Overhead Squats (95/65)

30 Double U...

 Court 6 Annual Party (banquet & awards) - January 11th

Fitness/Performance/Competition

"Sea Horse"

Rounds:

800 Meter Row

40 Walking Lunges

30 Shuttle Runs

20 Burpees

Fitness

Macho Man Complex

Build to a heavy

3 Power Cleans

3 Front Squats

3 Push Jerks

"Randy Savage"

AMRAP 12:

3 Rounds of "Macho Man (95/65)

15 Hanging Knee Raises

Performance

Macho Man Complex

Build to a heavy

3 Power Cleans

3 Front Squats

3 Push Jerks

"Randy Savage"

AMRAP 12:

3 Round...

"Lynne-sanity"

5 Rounds:

Max Bodyweight Bench Press

Max Strict Pull-ups

28/20 Calorie Assault Bike

*adjust weight to allow 7-10 reps each round, use band or ring rows as necessary

Fitness

"4th Down"

AMRAP 4:

21/15 Calorie Row

21 Kettlebell Swings (35/25)

21 Thrusters (45/35)

Rest 4 Minutes

AMRAP 4:

15/10 Calorie Row

15 Kettlebell Swings (35/25)

15 Thrusters (65/45)

Rest 4 Minutes

AMRAP 4:

9/6 Calorie Row

9 Kettlebell Swings (35/25)

9 Thrusters (85/55)

Performan...

Fitness

Build to a Heavy Complex:

1 Hang Power Clean

1 Power Clean

"Power Bar"

AMRAP 12:

9 Hang Power Cleans (95/65)

12 Push-ups

15 Deadlifts (95/65)

Performance

Build to a Heavy Complex:

1 Hang Power Clean

1 Power Clean

"Power Bar"

AMRAP 12:

9 Hang Power Cleans (95/65)

12 Push-ups

15...

Fitness/Performance/Competition

"Climbing Annie"

10-20-30-40-50

Double Unders

AbMat Sit-ups

After each set:

Rope Climbs (1-2-3-4-5)

Fitness

Build to a Heavy Complex:

1 Pausing Back Squat (3Sec)

1 Back Squat

"Step Aerobics"

3 Rounds:

30 Slam Balls (25/20)

20/14 Calorie Row

20 Single Dumbbell Box Step-ups (35/20)

Performance/Competition

Build to a Heavy Complex:

1 Pausing Back Squat (3Sec)

1 Back Squat

"Step Aero...

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Contact 

Location

85 Maple Hills Avenue

Unit A

Charlottetown, PE, C1C 0B6

 

Phone

902-393-0008

 

Email

james@court6crossfit.ca

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