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CrossFit Toronto
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Toronto's Original CrossFit Gym
Toronto's Original CrossFit Gym

304 followers
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Complete 3 rounds for time of:400m Run10 Front rack lunges, in total (boys: 40kg; girls: 25kg)5 Toes-to-bars
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Windmill 2×5 reps / side Bottoms up kettlebell press 2×5 reps / side Push Press for load: #1: 5 reps @ 40% #2: 5 reps @ 50% #3: 5 reps @ 60% of training 1RM Dumbbell row 3×8 reps / side
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Go as high as you can in 15 minutes of:3-6-9-12-… Bike for calories3-6-9-12-… Kettlebell swings3-6-9-12-… V-ups
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Push Press for load: #1: 5 reps @ 50% #2: 3 reps @ 60% #3: 1 rep @ 70% #4: 10 reps @ 75% of training 1RM*Leave 0 reps in the tank on + set. **Record your reps. Skull crusher 3×12 reps
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Deck of cardsPerform as much work as possible in 30 minutes:Hearts = Pull-upDiamonds = Thruster (boys: 45kg; girls: 30kg)Clubs = Ring dipSpades = Dumbbell muscle snatch / side (boys: 45#; girls: 30#) Ace = 1 minuteJack = 11 repsQueen = 12 repsKing = 13…
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Speed deadlift 6×3 reps @ 50% 1RM*Stand on a 5kg plate. Deadlift for load: #1: 5 reps @ 50% #2: 3 reps @ 60% #3: 1 rep @ 70% #4: 10+ reps @ 75% of training 1RM*Leave 0 reps in the tank on + set .**Record your reps.
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Complete 6 rounds for time of:21 Box jumps (boys: 24”; girls: 20”)15 Dumbbell push press (boys: 40#; girls: 25#)
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Bench Press for load: #1: 5 reps @ 50% #2: 3 reps @ 60% #3: 1 rep @ 70% #4: 10+ reps @ 75% of training 1RM*Leave 0 reps in the tank on + set.**Record your reps.
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Front Squat for load: #1: 5 reps @ 50% #2: 3 reps @ 60% #3: 1 rep @ 70% #4: 10+ reps @ 75% of training 1RM*Leave 0 reps in the tank on + set.**Record your reps.
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Every minute on the minute for 12 minutes:Odd minute: 8 Overhead squats (boys: 50kg; girls: 35kg)Even minute: Row (boys: 15cal; girls: 10cal)
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