Saturday September 1, 2012

**Check the Schedule Page for Labour Day (Monday, Sept 3/12) Hours**

 
WOD

30 Min AMRAP
In teams of 2 complete the following:
Run 200m
100 Box Jumps
10 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Squats
Run 200m 
100 Slam Ball
10 Rounds of:
5 Push-Ups
10 Squats
15 Sit-Ups

CrossFit - Discovery Health

Friday August 31, 2012

**Check the Schedule Page for Labour Day (Monday, Sept 3/12) Hours**

HAPPY BIRTHDAY WILLIE! 

WOD

A. Pull-Ups Max Rep x5

B. For Time Accumulate 2640kg/5820lb
     Alt D.B Snatch (ex 55lb x 106 = 5830)
     *pick a weight and do the math
     3 Burpees Every Minute

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The Truth About CrossFit

Thursday August 30, 2012

**Check the Schedule Page for Labour Day (Monday, Sept 3/12) Hours**

WOD

A. Hang Full Snatch x 2

B. For Time:
     400m Run
     40 Wall Bal
     400m Run
     40 Box Jump
     400m Run
     40 Wall Ball

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How To Get IN THE ZONE...

Wednesday August 29, 2012

**Check the Schedule Page for Labour Day (Monday, Sept 3/12) Hours**

 

WOD

A. Clean + 5 Strict Press

B. For Time:
    Deadlift 10-9-8-7-6-5-4-3-2-1
    11 Push-Ups between each set
    (end on push-ups)

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Clear the Air Safely

Tuesday August 28, 2012

**Check the Schedule Page for Labour Day (Monday, Sept  3/12) Hours**

 
WOD

A. Gymnastics + 500 M Row + 100 D-U

B. 21-15-9
     KBS
     Pull-Up
     Burpee

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Olympic sailor is all about CrossFit, paleo diet

Monday August 27, 2012

**Check the Schedule Page for Labour Day (Monday, Sept  3/12) Hours**

WOD

A. Hang Full Clean x 3 (no  re-gripping)

B. For Time:
     200 D-U
     100 M Walking Lunge
     50 Hang D.B Squat Cleans
     25 HSPU

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WHY DO IT RIGHT WHEN I CAN DO IT WRONG?

Sunday August 26, 2012

REST

Saturday August 25, 2012

 CrossFit O-Town BBQ/Pool party and Coaches BDay Bash TODAY! Click HERE for more details.

WOD

Coaches Choice

The Paleo Diet: Is Eating Like a Caveman Healthy or Crazy?

"If you care enough for a result, you will most certainly attain it."
- William James

Friday August 24, 2012

WOD

A. Clean + 6 Front Squats

B. 6 Rounds for Time:
     10 Pull-Ups
     100m Run
     10 Burpees
     30s Rest

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Your Guide to Non-Hormonal Birth Control

CrossFit O-Town BBQ/Pool party and Coaches BDay Bash Aug 25, 2012. Click HERE for more details.

"In the long run, a short cut seldom is."
- Malcolm Forbes 

Thursday August 23, 2012

WOD

A. Deadlift 1-1-1

B. For 14 Minutes Perform The Following
    Even Minutes 15 KBS + AMRAP Sit-Up
    Odd 25 Squats + AMRAP Push-Up 

    *score is total sit-ups and Push-Ups

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Finding His Way 

 

CrossFit O-Town BBQ/Pool party and Coaches BDay Bash Aug 25, 2012. Click HERE for more details.

"It's not what you achieve, it's what you overcome. That's what defines your career."
-Carlton Fisk 

Wednesday August 22, 2012

WOD

A. Weighted Pull-Up

B. For Time:
     30 Thrusters 50/35kg
     100 M Run
     20 Thrusters 
     200 M Run
     10 Thrusters
     400 M Run
     5 Thrusters

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Is a Calorie Truly Just a Calorie?

CrossFit O-Town BBQ/Pool party and Coaches BDay Bash Aug 25, 2012. Click HERE for more details.

Tuesday August 21, 2012

WOD

A. Snatch + 4 OHS

B. For Time:
     125 D-U
     21-15-9
     Box Jump
     T2B
     125 D-U
    

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Want a Good Night's Sleep? Then Never Do These Things Before Bed 

CrossFit O-Town BBQ/Pool party and Coaches BDay Bash Aug 25, 2012. Click HERE for more details.

Monday August 20, 2012

WOD

A. Clean + 5 Push Press

B. "Cindy's Mean Older Sister"

     20 Minute AMRAP

     5 C2B Pull-Ups

     10 Plyo Push-Ups

     15 Jump Squat

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CrossFit O-Town BBQ/Pool party and Coaches BDay Bash Aug 25, 2012. Click HERE for more details.

Sunday August 19, 2012

 REST

CrossFit O-Town BBQ/Pool party and Coaches BDay Bash Aug 25, 2012. Click HERE for more details.

Saturday August 18, 2012

Good luck to our Mod and RX teams competing in TO at Sweat RX this weekend!

WOD

Coaches Choice

Create Joy

CrossFit O-Town BBQ/Pool party and Coaches BDay Bash Aug 25, 2012. Click HERE for more details.

Friday August 17, 2012

WOD

A. Deadlift 3-3-3

B. 15 Minute AMRAP    
     8 TGU
    16 Ring Push-Up
    100 M Run
     

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Dear Mark: Coffee and Insulin, Fat and Post-Workout Meals 

CrossFit O-Town BBQ/Pool party and Coaches BDay Bash Aug 25, 2012. Click HERE for more details.

Thursday August 16, 2012

WOD

A. Gymnastics

B. 3 Rounds For Max Reps
    1 Min Row (cal)
    1 Min Rest
    1 Min Box Jumps
    1 Min Rest
    1 Min KBS
    1 Min Rest

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Why Did Our Ancestors Have Over 500% More Antioxidants than We Do?

CrossFit O-Town BBQ/Pool party and Coaches BDay Bash Aug 25, 2012. Click HERE for more details.

Wednesday August 15, 2012

WOD

A. Hang Power Snatch + Hang Full + OHS

B. 3 Rounds For Time:
     400 M Run
     21 Burpees
     12 T2B

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Prevent Inflammation and Impaired Healing by Avoiding Pain Killers and Ibuprofen during Intense Training

 CrossFit O-Town BBQ/Pool party and Coaches BDay Bash Aug 25, 2012. Click HERE for more details.

Tuesday August 14, 2012

WOD

A. Back Squat 3-3-3

B. For 14 Minutes Perform The Following:

   Odd Minutes 11/7 C2B + AMRAP KBS 1.5/1p

   Even Minutes 17/13 Wall Ball + AMRAP DUs

   

   Score is Total KBS + DUs 

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Michael Phelps and the supposed 12000 calorie diet

CrossFit O-Town BBQ/Pool party and Coaches BDay Bash Aug 25, 2012. Click HERE for more details.

Monday August 13, 2012

WOD

A. Squat Clean + 2 Thruster

B. 5 Rounds For Time
    10 Renegade Row+Push-Up
    20 Sit-ups
    30 Squats

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Soda Less Available in School But Unhealthy Sports Drinks Remain A Sticky Problem

Sunday August 12, 2012

REST

Saturday August 11, 2012

WOD

Coaches Choice

Tyra Banks: At 17 and a Size 4, I ‘Would’ve Been Considered Too Heavy’ to Model Now

Friday August 10, 2012

WOD

A. Snatch

B. 3 Rounds For Quality
     1 Min Flexed Arm Hang
     1 Min Handstand Hold (nose to wall)
     1 Min Squat Hold (at parallel)
     1 Min Hollow Hold
     1 Min "Super Man" Hold

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People, We’ve Got to Stop Icing. We Were Wrong, Sooo Wrong

Thursday August 9, 2012

WOD

A. Gymnastics

B. 2 Min Max Pistols
     Rest 1 Min
     Max In 10 Min (even ladder 2,2,4,4,6,6)
     Push-Up
     Box Jump 24/20
     Rest 1 Min
     2 Min Max D-U
    

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Never Stop, Never Doubt

Wednesday August 8, 2012

WOD

A. Strict Press 3-3-3

B. 3 rounds for time:
    10 KB Snatches LH 24/16
    10 KB Push Press 24/16
    10 KB Snatches RH 24/16
    10 KB Push Press 24/16
    10 T2B
     Run100M

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SFH Fish Oil & Whey Protein

Tuesday August 7, 2012

WOD

A. Front Squat 3-3-3

B. "Tabata"
     Hang Power Clean 60/40
     Pull-Up
     Jump Squat

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But It's Not What Nature Intended!

CrossFit O-Town BBQ/Pool party and Coaches BDay Bash Aug 25, 2012. Click HERE for more details.

Monday August 6, 2012

WOD

Coaches Choice

Breaking the Mental Barrier

Sunday August 5, 2012

REST

Saturday August 4, 2012

**Check the Schedule Page for Monday hours**  

WOD

Coaches Choice

Zatsiorsky, Scaling, and Power

Friday August 3, 2012

**Check the Schedule Page for Monday hours** 

WOD

A. Full Clean

B. 18-15-12-9-6
     HSPU
     Box Jump (24/20) holding D.B

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Three Things You May Not Know About Heart Disease

 

Thursday August 2, 2012

**Check the Schedule Page for Monday hours** 

 

WOD

A. Zercher squat 5-5-5

B. 5 min AMRAP

     5 Pull ups

    10 Push up

   - 1 min rest-

     5 min AMRAP

    10 Wall Ball

    15 KBS

   - 1 min rest -

    5 min AMRAP

    150m row

    20 GHD Sit ups


Compare to August 3, 2011

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12 Reasons You’re Not Losing Fat