Virtual Classes 6:00am, 12:00, 6:00pm (Link) "Pipes" for time: 50-40-30-20-10: Sit-ups 50-40-30-20-10: Push-ups 25-20-15-10-5: Strict Pull-ups "Pipes" (No Equipment) for time: 50-40-30-20-10: Sit-ups 50-40-30-20-10: Push-ups 50-40-30-20-10: "Odd-Object" Rows

Virtual Classes 12:00 & 6:00pm (Link) "Kelly's House" 5 Rounds for time: 400 Meter Run 30 Dumbbell Goblet Thruster (video) 30 Lateral Hops Over Dumbbell "Kelly's House" (No Equipment) 5 Rounds for time: 400 Meter Run 30 "Odd-Object" Thrusters 30 Lateral Hops Over "Odd-Object"

Virtual Classes 6:00am, 12:00, 6:00pm. Follow the link "Cookie Monster" AMRAP 15: 20 Single Arm Dumbbell Snatches 40 Double Unders 20 Burpees 40 Double Unders "Cookie Monster" (No Equipment) AMRAP 15: 20 "Odd-Object" Ground to Overhead (video) 20 Lateral Hops Over "Odd-Object" (video) 20 Burpees 20 Lateral Hops Over "Odd-Object" Court 6 CrossFit is inviting you to a scheduled Zoom meeting. Topic: Court 6 CrossFit's "Cookie Monster" Time: Mar 30, 2020 06:00 PM Halifax Join

"SeaWorld" On the 5:00 x 6 Rounds 10 Alternating Single Dumbbell Power Clean & Jerk 400 Meter Run 100 Meter Single Dumbbell Farmers Carry

Saturday: Virtual Class 9:00am follow the link to join here "Deck of Cards" Spades: Goblet Squats Clubs: Burpees Diamonds: Sit-ups Hearts: Dumbbell Snatches

Virtual Classes: Today 12:00 & 6:30pm Saturday 9:00am Click the link to join Warm-up 2-3 Sets: 5 Inchworms :30 Hollow Hold 10 Scap Pull-ups (10 Bent Over Rows) :30 Arch Hold 10 Pausing Air Squats (3sec at bottom) "Cindu" AMRAP 20: 5 Strict Pull-ups 10 Push-ups 15 Air Squats 30 Double Unders (No Equipment) AMRAP 20: 15 Odd Object Rows 15 Push-ups 15 Squat Jumps (Over Object)

Virtual Classes 12:00 & 6:30pm Click Here for Link "Three-Peat" With a running clock, A) on the 0:00 3 Rounds: 20 Jumping Lunges 20 Single Arm Hang Power Snatches B) on the 7:00 3 Rounds: 20 Jumping Lunges 20 Single Arm Power Cleans C) on the 14:00 3 Rounds: 20 Jumping Lunges 20 Single Arm Thrusters Dumbbell: 50/35 Score is time to complete each A, B & C "Three-Peat" (No Equipment) With a running clock, A) on the 0:00 3 Rounds: 20 Jumping Lunges 20 Backpack Ground to Overhead

Two Virtual WOD's tomorrow! Noon & 6:30pm Follow the link here "Gravity" 5 Rounds: 80 Double Under (120 Single Skips) 40 Sit-ups 20 Push-ups 10 Reverse Burpees "Gravity" (No Equipment) 5 Rounds: 60 Dot Hops 40 Sit-ups 20 Push-ups 10 Reverse Burpees Run Club: Run 1500 Meters rest 4:00 Run 1500 Meters rest 4:00 Run 1500 Meters

Virtual WOD at 12:00 Tuesday. We will post a link here: Topic: Court 6 Home Workout "Cairo" Time: Mar 24, 2020 12:00 PM Halifax Join Zoom Meeting https://us04web.zoom.us/j/784968476 "Cairo" Ascending Ladder for 15:00 2-4-6-8-10... Strict Pull-ups Single Arm Dumbbell Cleans Dumbbell Facing Burpees (No Equipment) "Cario" Ascending Ladder for 15:00 2-4-6-8-10... Odd-Object to Shoulder Odd-Object Goblet Squats Odd-Object Facing Burpees

Run 1500 Meters Rest Equal Time Run 1500 Meters James Tremere is inviting you to a scheduled Zoom meeting. Topic: Court 6 "32 Pack" Virtual WOD Time: Mar 23, 2020 12:00 PM Halifax Join Zoom Meeting https://us04web.zoom.us/j/565248963 Meeting ID: 565 248 963 "32 Pack" Tabata Single Arm Plank Glute Bridges Single Arm Plank Flutter Kicks Tabata is :20 work/ :10 rest If you don't have a timer YouTube Tabata songs You'll spend 4:00 at each station Single Arm Planks hold opposite