WOD
A. Deadlift (Touch and Go) 10-10-10
B. For Time:
42 KBS
21 HSPU
30 KBS
15 HSPU
18 KBS
9 HSPU
- Rest 1 Min -
15 Burpees
Post time to comments
Monday April 30, 2012
 | |||||
| Heather Gillespe takes 2nd at Canada West Regionals |
WOD
A. Front Squat
B. "Double Wall Ball Fran?!?"
42 Wall Ball
21 Pull-Ups
30 Wall Ball
15 Pull-Ups
18 Wall Ball
9 Pull-Ups
Post time to comments
52 Uses for Coconut Oil – The Simple, The Strange, and The Downright Odd!
Saturday April 28, 2012
 |
| Marty representing O-Town! |
WOD
In Teams of 2:
400m Run
300 DUs
200 Squats
100 Push Ups
400m Run
100 Pull-Ups
150 KBS
200 Sit-Ups
400m Run
400m Run
300 DUs
200 Squats
100 Push Ups
400m Run
100 Pull-Ups
150 KBS
200 Sit-Ups
400m Run
Sweat RX Mag Winter Issue 2011
Sweat RX Mag Spring Issue 2012
Friday April 27, 2012
WOD
A. Clean
B. "Grace"
30 Clean and Jerk 65/45
- Rest 1 Min -
30 Pull-Ups
Post total time to comments
"If we all did the things we are capable of doing, we would literally astound ourselves."
-Thomas Alva Edison
-Thomas Alva Edison
Thursday April 26, 2012
WOD
A. Push/Split Jerk
B. For Time:
10-9-8-7-6-5-4-3-2-1
Alternating DB Snatch 100/70
5 Burpee Box Jumps btwn each set
Post time to comments
15 Things You Should Give Up To Be Happy
Tuesday April 24, 2012
WOD
A. Snatch
B. 3 Rounds for Quality Reps:
1 Min on/30s Off
Row
Pistols
HSPUs
Deadlift 100/70
Deadlift 100/70
Hollow Hold
Monday April 23, 2012
 |
| This ones for you Lebelle |
WOD
A. Back Squat 1-1-1
B. 5 Rounds for Time:
15 Front Squat 60/45
15 Pull-Ups
Saturday April 21, 2012
WOD
In Teams of 2:
2 Rounds for Max Reps:
2 Min Deadlift
2 Min Wall Ball
2 Min Pull-Ups
2 Min Sit-Ups/GHD
2 Min Burpee Box Jump
2 Min DUs
2 Min Rest
Post reps to comments
2 Rounds for Max Reps:
2 Min Deadlift
2 Min Wall Ball
2 Min Pull-Ups
2 Min Sit-Ups/GHD
2 Min Burpee Box Jump
2 Min DUs
2 Min Rest
Post reps to comments
Friday April 20, 2012
 |
| One pound of fat, not such a small loss after all... |
WOD
A. Front Squat
B. "Lawson"
12 Min AMRAP
4 Hang Cleans 100/60
8 Push Ups
12 Jump Squats
Post rounds to comments
Skinny Fat
Thursday April 19, 2012
 |
| Do these Squats Make our Butts Look Big? |
WOD
A. Deadlift 3-3-3
B. 21-15-9
T2B
Burpees (jump on plate)
KBS
Post time to comments
If anyone is interested in doing a team comp in Mtl, either RX or Mod, please email Everett at e_sloan@me.com.
Wednesday April 18, 2012
WOD
A. Gymnastics
B. 3 Rounds for time:
75 DUs
20 Pistols (10R/10L)
10 HSPUs
Post time to comments
Tuesday April 17, 2012
A. Strict Press
Push Press x Map Reps @ Max Strict Press Weight
B. 3 Rounds for Max Reps:
90s Power Clean 70/50
90s Wall Ball
30s Rest
Post reps to comments
Self-Sabotage: The Enemy Within
Monday April 16, 2012
WOD
A. OHS
B. 10-9-8-7-6-5-4-3-2-1
C2B
Box Jump 30/24
GHD sit-up
Post time to comments
Saturday April 14, 2012
Good luck to Everett & Lando, Lindsay & Jen and Melisa & Becca who are all competing in CompWOD this weekend.
WOD
Coaches Choice
What would you do if you knew you couldn't fail?
Friday April 13, 2012
WOD
A. Clean and Jerk
B. 10 Min AMRAP
5 Strict Pull-Ups
5 HSPUs
20 Squats
- Rest 2 Min -
35 Burpees for time
Post rounds and time to comments
How to Gain Weight and Build Muscle
Thursday April 12, 2012
 |
| Family Photo |
WOD
A. Back Squat 3-3-3
B. For Time:
18 DB Snatch - R
18 DB Snatch - L
18 Ring Dips
400m Run
15 DB Snatch - R
18 DB Snatch - R
18 DB Snatch - L
18 Ring Dips
400m Run
15 DB Snatch - R
15 DB Snatch - L
15 Ring Dips
200m Run
12 DB Snatch - R
12 DB Snatch - L
12 Ring Dips
100m Run
9 DB Snatch - R
9 DB Snatch - L
9 Ring Dips
15 Ring Dips
200m Run
12 DB Snatch - R
12 DB Snatch - L
12 Ring Dips
100m Run
9 DB Snatch - R
9 DB Snatch - L
9 Ring Dips
Post time to comments
Sugar is...
Wednesday April 11, 2012
WOD
A. Handstand/Handstand Push-up/Handstand Walk
B. 9 Min AMRAP
3 Burpees
21 Double Unders
- 2 Min Rest -
50 Box Jumps
Post rounds and time to comments
Don’t Make My Mistakes: The 10 Things I’ve Learned From Doing Crossfit
Skins are in! Your orders are bundled with your order form, please take yours and try not to separate the other orders.
Tuesday April 10, 2012
WOD
A. Deadlift 5-5-5
B. 3 Rounds for Quality:
In 1 Min perform the following, rest remaining time:
Min 1: 150m Row
Min 2: 20 KBS
Min 3: 15 Pull-Ups
Min 4: 20 GHD Sit-Ups
Monday April 9, 2012
**Please note the 1900-2000 class is cancelled today**
WOD
A. Thrusters x 2
B. 4 Rounds for Time:
15 Wall Ball
15 Box Jump
15 Push Ups
Post time to comments
What Eating Too Much Sugar Does to Your Brain
Saturday April 7, 2012
WOD
In teams of 2, complete the following:
100m Waiters Walk x 10 55/35lb DBs
10 Rounds**:
10 DB Snatch 55/35 DB
10 T2B
10 Box Jumps
10 Push-Ups
Then:
100m Sprint x 10
**Perform minimum 2 TGUs (2/1.5p) while your partner is working.
100m Waiters Walk x 10 55/35lb DBs
10 Rounds**:
10 DB Snatch 55/35 DB
10 T2B
10 Box Jumps
10 Push-Ups
Then:
100m Sprint x 10
**Perform minimum 2 TGUs (2/1.5p) while your partner is working.
20 Common Grammar Mistakes That (Almost) Everyone Makes
Thursday April 5, 2012
Check out the Schedule page for Good Friday hours
WOD
 |
| How much sugar are you drinking? |
A. Snatch
B. 3 Rounds for Time:
400m Run
15 C2B Pullups
10 Slam Ball
Post time to comments
Wednesday April 4, 2012
Check out the Schedule page for Good Friday hours.
WOD
A. Back Squat 5-5-5
B. For Time:
21-15-9
Thrusters 60/45
Burpees
21-15-9
Thrusters 60/45
Burpees
Post time to comments
Marc making the hard look effortless...
Tuesday April 3, 2012
WOD
B. For Time:
400m Run
50 Squats
300m Run
50 KBS
200m Run
50 Sit-Ups
100m Run
400m Run
50 Squats
300m Run
50 KBS
200m Run
50 Sit-Ups
100m Run
Post time to comments
Monday April 2, 2012
Great time on Saturday! Thank you to everyone who came out and an amazing surprise from our O-Town family with Anniversary gifts!! You guys are amazing and we are so fortunate to have you all in the O-Town family.
Check out the schedule page for Good Friday hours.
 |
| Sorry Brett... |
A. Clean and Jerk
B.15 Min AMRAP
5 Ring Push-Ups (click for demo)
10 Alternating Pistols
20 DUs
Post rounds to comments
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