REST
Friday March 30, 2012
WOD
A. Back Squat 10's
B. 15 Min AMRAP
12 Box Jumps
9 KBS 2/1.5
6 T2B
Post rounds to comment
Thursday March 29, 2012
 |
| Apparently we have been doing OHSs all wrong... |
WOD
A. Floor Press
B. 5 Min AMRAP
5 Pull-Ups
10 Wall-Ball
- 1 Min Rest -
5 Min AMRAP
10 Squats
20 DUs
Post rounds to comments
40 Lessons for Finding Strength in Hard Times
Wednesday March 28, 2012
Don't forget about the paleo pot luck this Saturday at the gym, starts at 6:30. Click HERE for more details.
WODA. Clean
B. For Time:
10-9-8-7-6-5-4-3-2-1
Front Squat 75/55
10 Push-Ups between each set
Post to time comments
Kirk’s secret life
Tuesday March 27, 2012
WOD
A. Gymnastics
B. 3 Rounds for Quality Reps:
90s Rope Climb/Ring Rows
90s Row
90s Rings Dips/Ring Push-Ups
90s GHD Sit-Ups/V-Ups
90s Rest
Learning How to Fail
90s Rope Climb/Ring Rows
90s Row
90s Rings Dips/Ring Push-Ups
90s GHD Sit-Ups/V-Ups
90s Rest
Monday March 26, 2012
Saturday March 24, 2012
WOD
Coaches Choice
11:30 - Opens WOD 12.5
AMRAP in 7 minutes of the following rep scheme:
3 Thrusters 45/30kgs
3 Chest to bar Pull-ups
3 Thrusters 45/30kgs
3 Chest to bar Pull-ups
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters
9 Chest to bar Pull-ups
9 Thrusters
9 Chest to bar Pull-ups
12 Thrusters
12 Chest to bar Pull-ups
15 Thrusters
15 Chest to bar Pull-ups
18 Thrusters
18 Chest to bar Pull-ups
21 Thrusters
21 Chest to bar Pull-ups...
15 Thrusters
15 Chest to bar Pull-ups
18 Thrusters
18 Chest to bar Pull-ups
21 Thrusters
21 Chest to bar Pull-ups...
If you complete 24, go on to 27, etc.
Post score to comments
Competition is killing CrossFit
Friday March 23, 2012
A. Push Press/Jerk
B. For Time:
25 Box Jumps
10 Rounds:
10 KBS
10 Push-Ups
25 Box Jumps
Post time to comments
25 Box Jumps
10 Rounds:
10 KBS
10 Push-Ups
25 Box Jumps
Post time to comments
Please bring cash or cheque for the Skins event tomorrow as we will be placing a bulk/group order.
Thursday March 22, 2012
WOD
A. Snatch
B. 10 Min AMRAP
5 OHS 50/35
5 Ring Dips
Post time as comments
"If you don't like something, change it. If you can't change it, change your attitude. Don't complain." - Maya Angelou
One Year Anniversary!! So, obviously we need to have a party! Click HERE for more details.
One Year Anniversary!! So, obviously we need to have a party! Click HERE for more details.
Wednesday March 21, 2012
 |
| Thx Charles for the pic, Marc does this to me every morn! |
WOD
A. Back Squat 1-1-1
B. 5 Rounds for Time:
10 Pull-Ups
10 Burpees
100m Run
30 Sec Rest
Post time to comments
Olympic Medalist Wrestler Starts CrossFit
Don't forget about SKINS at O-Town this Saturday, 50% off all merchandise. Please bring cash or cheque as we will be placing a group order. Click HERE for details.
"If you give a sad effort then you get sad results. I don't mean to be
blunt but I do mean to be honest and straight forward. Results only come
to those who do what it takes to get them, not to those who look for
short cuts and magic pills." - Josh Bryant
Tuesday March 20, 2012
 |
| Who is building this first? |
WOD
A. Gymnastics
B. 2 Rounds for Max Reps:
1 Min Box Jumps
1 Min GHD
1 Min Push-Ups
1 Min T2B
1 Min SDHP
2 Min Rest
Post reps to comments
"Live
with intention. Walk to the edge. Listen hard. Practice wellness. Play
with abandon. Laugh. Choose with no regret. Appreciate your friends.
Continue to learn. Do what you love. Live as if this is all there is."
Monday March 19, 2012
**Summer is coming - Please do not park in front of the garage doors**
WOD
A. Clean
B. "Helen"
3 rounds for time:
400 Meter Run
400 Meter Run
21 KBS
12 Pull-ups
12 Pull-ups
Post time to comments
Saturday March 17, 2012
Happy St.Patrick's Day!
Regular WOD
25 min AMRAP
25 cleans
50 wall balls
5 rounds of Cindy
11:30 - CF Opens 12.4
12 Min AMRAP
150 Wall balls90 Double-unders
30 Muscle-ups
Friday March 16, 2012
WOD
A. Gymnastics
B. 5 Rounds for time:
5 Deadlifts 125/85
10 Burpees
C. 100 Sit-Ups
Post time to comments
Thursday March 15, 2012
 |
| Brett in 12.3 with 11 rounds + 2 Box Jumps! |
WOD
A. Strict Press
B. Tabata 3 out of 5
Wall Ball
DU
Pistols
Row
GHD Sit-Up/VUps
Choose 3 out of the 5 movements for Tabata
Post exercises and score to comments
"Wheresoever you go, go with all your heart." --Confucius-- (551 BC - 479 BC)
Wednesday March 14, 2012
 |
| Becca and Ev, syncing their T2Bs |
WOD
A. Snatch
B. 12 Min AMRAP
9 OHS 50/35
6 Pull-Ups
3 Burpees
Post rounds to comments
Week Three in Review: Canada East
9 OHS 50/35
6 Pull-Ups
3 Burpees
Post rounds to comments
Tuesday March 13, 2012
 |
| Opens WOD 12.3 |
WOD
A. Deadlift 5-5-5
B. For Time:
10-9-8-7-6-5-4-3-2-1
HSPUs
10 Box Jumps Between each Set
Post time to comments
Monday March 12, 2012
WOD
A. Back Squat 3-3-3
B. For Time:
40-30-20-10
Wall Ball
KBS
Post time to comments
Seven Tricks your Brain is Playing on You
Saturday March 10, 2012
WOD
Coaches Choice
At 11:30 - CF Opens Games WOD 12.3
18 Min AMRAP
15 Box jumps
15 Box jumps
12 Push press
9 Toes-to-bar
Friday March 9, 2012
WOD
A. Clean
B. "Tabata"
Row
Push-Ups
DUs
Post score to comments
Top 5 reasons I'm looking forward to new season of "The Biggest Loser"
Thursday March 8, 2012
WOD
A. Gymnastics
B. "Chrissy"
45 Burpees 1.5/1p
15 KBS
30 Burpees
20 KBS
25 Burpees
25 KBS
20 Burpees
30 KBS
15 Burpees
35 KBS
10 Burpees
40 KBS
5 Burpees
45 KBS
Post time to comments
Wednesday March 7, 2012
WODA. Snatch
B. 5 Rounds for Time:
7 HSPU
14 T2B
21 Box Jump
Post time to comments
Tuesday March 6, 2012
WOD
 |
| This ones for you Marta |
A. Push Press
B. 6 Min AMRAP
3 Deadlifts 125/85
12 Wall Ball
- Rest 2 Min -
6 Min AMRAP
6 Pull-Ups
24 DUs
Post rounds to comments
Monday March 5, 2012
Great job this weekend Open competitiors, amazing seeing people push past their limits and rep their 1-RM snatches!
WOD
A. Front Squat
B. 3 rounds of 4 min AMRAP/1 Min Rest:
10 Push-Ups
15 KBS
20 Switch Lunges
Post reps to comments
Saturday March 3, 2012
 |
| Lindsay Valenzula 12.2 = 108 reps |
Coaches Choice
Opens WOD at 11:30
MEN - includes Masters Men up to 54 years old
10 minutes AMRAP of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
WOMEN - includes Masters Women up to 54 years old
10 minutes AMRAP of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
Friday March 2, 2012
WOD
A. Snatch
B. For Time:
21-20-19-18-17-16-15-14-13-12-10
Box Jumps Odd Numbers
Ring Rows Even Numbers
Post time to comments
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