Contact

100 Rainbow Rd Unit 211,

Chestermere, AB T1X 0V2

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Tel: 

info@chestermerelakecrossfit.com

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© 2019 by Chestermere Lake CrossFit. 

Mar 23 - 29

Monday 

Equipment 
6 Min AMRAP

2 Single DB Reverse Lunges
20 DUs
4 Single DB Reverse Lunges
20 DUs
6 Single DB Reverse Lunges
20 DUs
**Add 2 R.Lunges Per Round**
**Rest 2 Min, Repeat**

No Equipment
6 Min AMRAP

2 Odd Object Reverse Lunges
20 Lateral Hop Overs (Odd Object)
4 Odd Object Reverse Lunges
20 Lateral Hop Overs (Odd Object)
6 Odd Object Reverse Lunges
20 Lateral Hop Overs (Odd Object)
**Add 2 Odd Object R.Lunges Per Round**
**Rest 2 Min, Repeat**

Tuesday

Equipment 
15 Min AMRAP

9 Strict Pull Ups
15 Hand Release Push Ups
21 DB/KB Swings

No Equipment
15 Min AMRAP

15 Hand Release Push Ups
18 Bent Over BackPack Rows
21 Glute Bridges

Wednesday

Equipment
1 RND For Time

10 Single DB Hang Clean & Jerks
50 Lateral Jump Squats
20 SDB H.Clean & Jerks
50 Lateral Jump Squats
30 SDB H.Clean & Jerks
50 Lateral Jump Squats
40 SDB H.Clean & Jerks
50 Lateral Jump Squats
50 SDB H.Clean & Jerks

No Equipment
1 RND For Time

5 Walkouts
50 Lateral Jump Squats / Object Step Over, Toe Touch
10 Walkouts
50 Lateral Jump Squats / Object Step Over, Toe Touch
15 Walkouts
50 Lateral Jump Squats / Object Step Over, Toe Touch
20 Walkouts
50 Lateral Jump Squats / Object Step Over, Toe Touch
25 Walkouts
50 Lateral Jump Squats / Object Step Over, Toe Touch

 

Thursday

Equipment
10 RNDs For Time

5 Strict Pull Ups
10 Box Dips
15 Sit Ups

No Equipment
10 RNDs For Time

6 Object Arm Rows (Alt)
10 Couch/Chair Dips
15 Sit Ups

 

 

Friday 

Equipment
16 Min AMRAP

16 KB/DB Squats
16 Burpees 
16 KB/DB Swings

No Equipment
16 Min AMRAP

16 Object Squats
16 Burpees
16 Object Swings (Eye Level)

 

 

Saturday

Equipment
3 RNDs For Time

400 M Run
15 HSPUs
20 DeadLifts (155/105)

No Equipment
3 RNDs For Time

400 M Run
15 Object Seated Press
20 Heavy Object DeadLifts

 

Sunday

Equipment
4 RNDs For Time

25 Burpess
15 T2B

No Equipment
4 RNDs For Time

25 Burpess
15 Candle Sticks (Couch/Counter)