Thursday March 1, 2012

WOD

A. Back Squat  5-5-5

B. 20 Min AMRAP

 "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

OR 

"Nate"

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post WOD and rounds to comments

Day One of the Paleo Challenge! Click HERE to redirect to the Paleo Blog

Wednesday February 29, 2012

WOD

A. Gymnastics

B. For Time:
50 DUs
        3 Rounds of (DT):
      12 Deadlift 70/50
        9 Power Cleans
        6 Push Press/Jerk
 50 Air Squats

The only movement that matters is the one you are doing right now

30 Day Paleo Challenge start tomorrow!
Click HERE to redirect to the Paleo Blog 

FitShop Sale today Only!

Tuesday February 28, 2012

WOD

A. Deadlift 1-1-1

B. 2 Rounds for Max Reps

     90s On/30s Off

     Row

    GHD

    Wall Ball

    KBS

Post reps to comments

The Extremely Essential Seven for Proper Digestion and Elimination

Monday February 27, 2012

WOD

A. Cleans

B. Complete 3 rounds in 5 Minutes, resting the remaining time:
     3 Cleans 70/50
     6 T2B
     9 Push-Ups
           +
     7 Min AMRAP
     3 Cleans 70/50
       6 T2B
     9 Push-Ups

Post score to comments

Food for Thought...

Sunday February 26, 2012

 REST

 

Saturday February 25, 2012

WOD

Coaches Choice

Open WOD at 11:30! 

7 Minutes AMRAP

Burpees

5 Things You Should Do Right Now

Friday February 24, 2012

WOD

A. Push Press

B.10 Min AMRAP:

     3 Wall Walks

    12 Switch Lunges

Post rounds to comments

CrossFit Mas - Expectations

   

Thursday February 23, 2012

If you have signed up for the Open and have not received an email explaining how we are going to do the WODs at the box, please email me at info@dynamofitness.ca. As well, please ensure you choose CrossFit O-Town as your affiliate so you are added to the team.

WOD

A. Deadlift 3-3-3

B. 7 Rounds for Time:

     7 T2B

    14 KBS

    21 DUs

Post time to comments

John pulls 500lbs!

Wednesday February 22, 2012

WOD

A. Back Squat 5-5-5

B. 4 Rounds for Max Reps:

     1 Min Row (for cals)

     1 Min Pistols

     1 Min Wall Ball

     1 Min Strict Pull-Ups

Post reps to comments

Myths about Women and Weight Training

Skins Canada will be in the gym on Saturday, March 24, 2012 from 10:00am until 12:00pm. Click HERE for the Facebook event page

"In 2011, SKINS Canada conducted a series of SKINS compression promotional/sales events at CrossFit locations all throughout Canada.

Once again, SKINS Canada will be offering the same opportunity for Crossfit locations.

The event works like this:

 A complete range of SKINS samples will be on hand. A SKINS representative will be there to answer questions and do personal fittings. Members that attend that day are offered a one time opportunity to make a SKINS purchase at 50% off full retail. We ship the order within a few days."

Tuesday February 21, 2012

Happy Birthday Justine!!

WOD

A. Snatch

B. 21-15-9

    OHS 50/35

    Pull-Ups

    Push-Ups

Post time to comments

Bulking and Cutting Revisited

First Opens WOD released tomorrow!

Monday February 20, 2012

Reminder -  Class Changes for Monday February 20th ONLY

NEW

1000-1100 class

CANCELLED

 0600-0800 and 1900-2000

Alright guys, click HERE for an app which is specific for each gym. Once you download the App, go to Settings on your device and type in Crossfitotown next to Gym Name. Go back to the app and you will see the Daily WOD for OTown, log your results, etc. Pretty cool!

WOD

A. Gymnastics

B. For Time:

    10-9-8-7-6-5-4-3-2-1
     Squat Cleans 70/50
     Burpees

Post time to comments

 It Has to Stop Somewhere

Sunday February 19, 2012

Reminder -  Class Changes for Monday February 20th ONLY

NEW:
1000-1100

CANCELLED:
 0600-0800 and 1900-2000 

Alright guys, click HERE for an app which is specific for each gym. Once you download the App, go to Settings on your device and type in Crossfitotown next to Gym Name. Go back to the app and you will see the Daily WOD for OTown, log your results, etc. Pretty cool!

Saturday February 18, 2012

Reminder -  Class Changes for Monday February 20th ONLY

NEW:
1000-1100

CANCELLED:
 0600-0800 and 1900-2000

WOD

In teams of 2, complete the following:

"Isabelle" - 30 Snatches 60/45
"Karen" - 150 Wall Ball
10 Rounds of "Cindy" 5 Pullups, 10 Push-Ups, 15 Squats
"Annie" 50-40-30-20-10 DUs and Sit-Ups

Post partner and time to comments

I know these are overkill. Last one, I promise! 

Friday February 17, 2012

WOD

A. Jerk

B. 10 Min AMRAP

     7 HSPU

     7 Deadlift 100/80

Post rounds to comments

20 step story of a typical crossfitter

Thursday February 16, 2011

WOD

A. Squat 1-1-1

B. 6 Rounds for Time:

    15 Alternating KBS (Russian)

    15 Switch Lunges

    15 Hollow Rocks

Post time to comments

21 Most Innovative Gyms

Wednesday February 15, 2012

WOD

A. Gymnastics

B. 10 Min AMRAP

     10 Pull-Ups

     30 Squats

Post rounds to comments

Ego Vs Intensity

Tuesday February 14, 2012

For all our early risers, how about a 10:00am WOD on Monday February 20 instead of the 0600-0800 classes? Are most people off? Should we do 2 classes in the late morning? Only private sector has the day off so... 

WOD 

A. Clean

B. 3 Rounds for Max Reps:

    1 Min Row (Cals)

    1 Min Handstand Hold

    1 Min Box Jump

    1 Min L-Sit/Hollow Hold

    1 Min Rest

Post to reps to comments

In The Future, All Women Will Be Amazons

Another message from Reebok CrossFit FirePower - Please see bulletin board in the gym for more info.

How exciting is it to see the crossfit commercials on TV?? Our sport is causing quite a stir!  Speaking of causing a stir...I'd like to invite all Ontario Affiliates to be part of an epic week for us all as The Sport of Fitness launches in Canada.  February 22-25th.  Reebok has taken over Young & Dundas Square in downtown Toronto and will turn it into a CrossFit playground indoors and outdoors.

Over the week there are many activities to participate in:  a giant Crossfit flashmob; meet & greet with Rich Froning Jr, Graham Holmberg, Angie Pye, & Alicia Connors; open wod time with the athletes; perform the Open Games Wod #1, and more.  ALL AT NO COST TO YOU!

If you need clarity on any elements, please email me! I'm helping with the CrossFit events portion and the Police/Fire CrossFit Fun Day.  You can send this document to your staff and your members if needed - please ask them to keep it confidential because of the flashmob.  ALL ARE INVITED TO THE FLASHMOB. I NEED 50+ MORE PEOPLE. WOULD LOVE THE SUPPORT! PLEASE REGISTER ASAP.

Many Thanks In Advance!  The Drop Box is already at the back of FirePower  - waiting to be suspended by a giant crane in downtown Toronto.  Hope you can be there to witness it!

Andrea & George Savard

 

 

 

Monday February 13, 2012

Is that you Jonny?

WOD

A. Deadlift 5-5-5

B. For time:

    Ring push-ups 

    10-9-8-7-6-5-4-3-2-1

    Double-unders

    100-90-80-70-60-50-40-30-20-10 

Post time to comments

Working Wounded

Message from Reebok CrossFit FirePower:

We have a few spots available for Police & FireFighters to participate in the 911 CrossFit events at Young/Dundas Square.  THURSDAY FEBRUARY 23rd from 1-4pm.  Open to all affiliate owners/trainers/members and work colleagues who want to play.  Must email me at andrea@reebokcrossfitfirepower.com to reserve a spot.  Required to have your gear. Note some police currently attending are wearing their tact uniform with vests, belts, etc.  Fire guys we'll provide the scba's.

SPECIAL NOTE:  There is open WOD time with Rich Froning/Angie Pye/Alicia Connors on Thursday Feb 23 from 10am to noon.  Come hit a workout, do your games wod, or simply meet/hang with them.

Sunday February 12, 2012

 REST

Saturday February 11, 2012

 WOD

In teams of 2 complete the following:

200 Pull-Ups

200 Double Unders

200 KBS

200 OHS 40/30

Post partner and time to comments

Friday February 10, 2012

WOD

A.Gymnastics

B. 5 Rounds for Time:

     3 Bar Facing Burpees

     6 Power Cleans 70/50
     9 Wall Ball

Post time to comments

20 Diet Myths - Busted

Thursday February 9, 2012

WOD

A. Thruster

B. 10 Min AMRAP

     2 Pull-Up

     2 Box Jump

     4 Pull-Ups

     4 Box Jumps

     ...How far can you go?

Post highest number to comments

Wednesday February 8, 2012

WOD

A. Floor Press

B. For Time:
30 TGU (10 Min cap)
60 Sit-Ups
90 Squats

Post time to comments

CrossFit Lisbeth - We All Suck

30 Day Paleo Challenge, March 1st! Who's in? This time it is solely for you, no prizes, no results posted, just about making you the healthiest and fittest YOU can be. Get ready to transform.

Tuesday February 7, 2012

WOD

A. Back Squat x 10

B. 3 Rounds:

     1 Min Handstand Hold

     1 Min Burpee

     1 Min C2B Hold

     1 Min Ball Slam

     1 Min Rest

Lessons Learned - By Pat Sherwood

Monday February 6, 2012

WOD

A. Snatch

B. 3 Rounds for Time:

    33 KBS

    33 Push Ups

    33 DUs

Post time comments

The Benefits of BCAAs: 10 Quick Tips and Detailed Research

Sunday February 5, 2012

REST

Saturday February 4, 2012

WOD

Coach Josh's Choice

Good luck to Brett, Orlando, Everett, Becca, Megan and Melisa competing in the team event in Montreal today at the Reebok Firebreather Trail and to Lindsay who is competing in the Individuals on Sunday.

Friday February 3, 2012

This Saturday, February 4th will be for members only, no drop ins as our head coaches will be in Montreal for the Firebreathers competition.

A. Clean

B. 15 Min AMRAP
     10 Wall Ball
     15 Push Up
     20 Squats


Post rounds to comments

Thursday February 2, 2012

This Saturday, February 4th will be for members only, no drop ins as our head coaches will be in Montreal for the Firebreathers competition.

WOD

A. Front Squat 5-5-5

B. 3 Rounds for Quality Reps

    1 Min Broad Jump

    1 Min Turkish Get-Up

    1 Min K2E

    1 Min Pistols

    1 Min Handstand Hold

    1 Min Rest

Reflections on Mirrors

Interested in competing in the CrossFit Open? Curious to see where you stack up against Canada East, West or every CrossFitter in the world? Click HERE to register! All WODs are done in your own gym so no excuses!