Saturday, June 26, 2021
Part 1:
10mins on the clock: Accumulate 50 DL @ 55-60/60-65% of 1RM
-every 3 DLs do a burpee over the bar and then take time to “Set” before next lift.
-dropping last rep is permitted if greens + on bar.

Part 2:
3 RFT:
21 Box Jumps (24/20")
15 Kipping Pull-ups

Intent:
Short and fast.
No TC


Friday, June 25, 2021
Compare to: Fri, March 6/20 + Wed, March 21/18
30 Min AMRAP:

1 Rope Climb
15 Push Ups
10 Pull Ups
15 T2B

Thursday, June 24, 2021
Compare 1 RM Max TGU: Th, March 5/20 + W, Aug 28/18 + Th, Dec 6/18 + Fri, Sept 27/ 19


E4M for 5 sets:/l
Finding Max TGU @ 5-4-3-2-1/side
-2’s can be done with spotters, 1’s will be done with spotters

3RFT:
50 Feet FR KB Lunge (35/26)
20 KBS (35/26)

Intent: Lunges and KBS both unbroken. KBS lighter RX than Normal
Time Cap: 6:00

Wednesday, June 23, 2021
Compare to: Wed, March 4/20 + Sat, May 13/17

Partner WOD:
5 RFT:
5 Power Snatch (135/95)
10 BJ (30/24)
5 Overhead Squats (135/95)
10 PushUps

P1 does 5 Power Snatch, P2 does 10 BJ, P1 does OHS, P2 PushUps, then P2 then starts at PS.

Intent:
These are meant to be fast paced intervals/rnd.
Load should allow for unbroken overhead squats and unbroken or fast singles on the power snatch.
No TC Today.

Tuesday, June 22, 2021
Compare to: Tues, March 3/20 + Thurs, Jan 24/19 + Tues, Feb 13/18


Benchmark "THE 300”
F/T:
25 Pull-Ups
50 Deadlifts (135/95 lb)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers (135/95 lb) (one count)
50 Kettlebell Clean-and-Press (35/26)
25 Pull-Ups
Time Cap: 30:00

Monday, June 21, 2021

Part A: (Same C+J sequence as Monday, May 17/21)
On The Clock: Lift at 0, 2, 4:15, 6:30, 9:00, 11:45, 14:45
C&J 3-2-1-1-1-1
@50/55% of your 1RM C+J
65/70%
70/75
75/80
75/80
70/75
84/88

Part B:
E:30 for 8 sets:
3 Straight Leg DL
@ 65% of 1 RM Clean
-all at same weight
-drop last one ok if have 25's+ on (and no risers)
-risers will be needed at a height higher than normal

Part C:
E1:45 for 5 sets:
8-10 Bent Over Row (the angle of Bent Over Row is higher than Pendlay Row)

Flux School of Human Movement Presents:
The Human Condition - Shoulder Workshop

Where: 1430 Caribou St E, Moose Jaw
When: October 28, 10:30 - 12:30 pm (please be there by 10:15 for paperwork)
Teacher: Darci Anderson
Cost: $50 for CrossFit 161 members, $75 for non-members
How do I register? Contact Wade by email, or text at 306-313-6161. Payment can be made by cash or e-transfer.

No other joint in our body is as free and yet as vulnerable as the shoulder. Join Darci Anderson in a two hour workshop on the development of a daily physical practice that empowers you to take control of your shoulder health. Learn the underlying tenets of a movement based approach to shoulder rehabilitation, longevity and increased athleticism. Learn how to identify deficiencies and avoid potential injuries of this vulnerable and yet highly versatile joint. This workshop will address the biomechanics of the shoulder as well as provide isolation drills for better shoulder health. This workshop will however, take as its starting point the body as a complex whole rather than as separate parts. The shoulders rarely function in isolation from other parts of the body. With this in mind, we will examine how the upper body is in constant collaboration with the body in its entirety. Take control of your shoulder health now so that you can enjoy an active life of movement for years to come.

Photo Credit: ​Hofmann Arthritis Institute

We are open Labour Day at CrossFit 161!
Come join us Monday, Sept 4th for a WOD at 9:30 or 10:30am, or hang out in the Gymnastics studio for Open Gym 9:30-11:30.
Labour Day is an annual holiday to celebrate the achievements of workers. Labour Day has its origins in the labour union movement, specifically the eight-hour day movement, which advocated eight hours for work, eight hours for recreation, and eight hours for rest.
(Labour Day- Wikipedia)
(Photo- Mava Wery Brydges)

What's going on Canada Day long weekend at 161? 
Friday, June 30th: Friend Friday
Saturday, July 1st: Regular classes
Holiday Monday, July 3rd: WOD's at 9:30 and 10:30. Gymnastics studio Open Gym 9:30-11:30.
(Photo credit from Gauss' Adventures-blogger)

It is time to come try a Friend Friday in June! Everyone's invited on Friday, June 16th or 30th.
​Class times are 6am, 9:30, 4:30 or 5:30pm.