Monday December 31, 2012
No Mornings 1500-1600, 1600-1700, 1700-1800
WOD
A. Gymnastics
B. 15 Minute AMRAP
3 Burpees
6 T2B
9 Wall Ball
Post rounds to comments
L-Seat
Friday December 28, 2012
NO MORNING CLASSES!
WOD
A. Snatch or Clean & Jerk
B. "Isabel" or "Grace"
C. Max HSPU 1 attempt
21 Simple Things to Do to Prepare for a Successful 2013
Thursday December 27, 2012
NO MORNING CLASSES.
WOD
A. "Crossfit Total"
Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1
B. Max Pull-Up 1 attempt
Tuesday December 25, 2012
MERRY CHRISTMAS!
WOD
A. "TABATA"
Burpee
Egg Nog Drinking
*Alternating between exercises, score separately(so 2 numbers) burpees and milliliters
of egg nog
Post time and any video to comments.
Sunday December 23, 2012
Holiday Hours:
Monday December 24, 1200-1300, 1300-1400, 1400-1500. This will be a team WOD
Tuesday December 25, Closed
Wednesday December 26, 1200-1500 This will be open gym.
Thursday December 27, No Mornings classes. Regular night classes.
Friday December 28, No Mornings classes. Regular night classes.
Saturday December 29, Regular classes.
Sunday December 30, Closed.
Monday December 31, No Mornings 1500-1600, 1600-1700, 1700-1800.
Tuesday January 1, Closed.
Then back to the grind folks and regular classes.
"100 All-Time Greatest Photos" by Sports Illustrated.
Holiday Hours!
Monday December 24, 1200-1300, 1300-1400, 1400-1500. This will be a team WOD
Tuesday December 25, Closed
Wednesday December 26, 1200-1500 This will be open gym.
Thursday December 27, No Mornings classes. Regular night classes.
Friday December 28, No Mornings classes. Regular night classes.
Saturday December 29, Regular classes.
Sunday December 30, Closed.
Monday December 31, No Mornings 1500-1600, 1600-1700, 1700-1800.
Tuesday January 1, Closed.
Then back to the grind folks and regular classes.
Tuesday December 25, Closed
Wednesday December 26, 1200-1500 This will be open gym.
Thursday December 27, No Mornings classes. Regular night classes.
Friday December 28, No Mornings classes. Regular night classes.
Saturday December 29, Regular classes.
Sunday December 30, Closed.
Monday December 31, No Mornings 1500-1600, 1600-1700, 1700-1800.
Tuesday January 1, Closed.
Then back to the grind folks and regular classes.
Friday December 21, 2012
*NO MORNING CLASSES
WOD
A. Weighted Pull-Up
B. 6 Rounds (practice)
30 Sec Bear Crawl
30 sec rest
C. 20 Minute AMRAP
12 OHS 45/30kg
21 Push-Up (HR)
12 Lateral bar Hops
Post rounds to comments
Beyond 2012
Thursday December 20, 2012
WODA. Clean & Jerk
B. Tabata (low score)
KB Push Press 24/16kg
(switch R/L every interval)
KB Racked Lunge 24/16kg
(switch R/L every interval)
Rest 1 Min
One Arm Swing 24/16kg(switch R/L every interval)
Rest 1 Min
Post score to comments
Difference Between Organic Eggs, Pastured Eggs, And Free Range
Wednesday December 19, 2012
WOD
A. Gymnastics
B. 2 Rounds For Quality
30 Sec T2B
30 Sec Rest
30 Sec Pistol
30 Sec Rest
30 Sec Double Under
30 Sec Rest
C. 21-15-9
KBS 2/1.5p
HSPU
Pull-Up
Post time to comments
Tuesday December 18, 2012
A. Back Squat 8-8-8
B. For 6 Minutes
30 Sec Box Jump 30/24
30 Sec Rest
*this is practice to work
perfect box jumps
C. 4 Rounds
2 Minute AMRAP
5 Deadlift 125/85
5 Burpee
Rest 2 Minutes
Post rounds to comments
PolyPhasic Sleep- Part 1
Monday December 17, 2012
WOD
A. Snatch + OHS
B. 5 Minutes : Handstand Hold/Walking Practice
B. 5 Rounds For Time
12 One Arm Thruster D.B 50/35
7 T2B
12 One Arm Thruster D.B 50/35
7 T2B
Post time to comments
Friday December 14, 2012
 |
| DON'T LET THIS BE YOU!!! |
One more night to figure out your outta gym look.
WOD
A. Strict Press 1-1-1-5-10
B. 3 Minute Max Ring Dip
C. 3 Rounds For Time
30 Slam Ball
20 T2B
30 Wall Ball
20 Pull-Ups
Post time to comments
"Anyone who has never made a mistake has never tried anything new."
-Albert Einstein
Thursday December 13, 2012
Christmas Party This Saturday!... Time to dust off the ol' dancing shoes! Don't forget to buy a gift for the chinese gift exchange($17 max :P)
WOD
A. Front Squats 5-5-5
B. 3 Min Max Pistol
C. 50-40-30-20-10
Jump Squat
Push-Up (HR)
Post time to comments
WODA. Front Squats 5-5-5
B. 3 Min Max Pistol
C. 50-40-30-20-10
Jump Squat
Push-Up (HR)
Post time to comments
| December 13 Events in History |
Wednesday December 12, 2012
Christmas Party This Saturday! Get your S#@$ Straight!
WOD
A. Gymnastics
B. For 10 Minutes
Odd Minutes 5-10
(perfectly strict pull-Ups)
Even Minutes HS Hold
(free or on the wall)
C. 4 Rounds
2 Min AMRAP
3 Hang Power Clean
15 Double Under
2 Min Rest
Post to comments
Yes we have some... no you can't use them, but honestly I love how all the other dudes are just chillin, eating not giving a flip at what Tommy's doing in the conner... enjoy
WOD
A. Gymnastics
B. For 10 Minutes
Odd Minutes 5-10
(perfectly strict pull-Ups)
Even Minutes HS Hold
(free or on the wall)
C. 4 Rounds
2 Min AMRAP
3 Hang Power Clean
15 Double Under
2 Min Rest
Post to comments
Yes we have some... no you can't use them, but honestly I love how all the other dudes are just chillin, eating not giving a flip at what Tommy's doing in the conner... enjoy
Tuesday December 11, 2012
Christmas Party This Saturday!
WOD
A. Deadlift 60-70%
3-3-3-3-3-3-3-3
B. 12 rounds For Time
3 Burpee
6 Pull-Up
9 KBS 2/1.5p
Post time to comments
WOD
A. Deadlift 60-70%
3-3-3-3-3-3-3-3
B. 12 rounds For Time
3 Burpee
6 Pull-Up
9 KBS 2/1.5p
Post time to comments
Monday December 10, 2012
 |
| Becca showing everyone what's up this weekend at Tidal CF placing 3rd and making team Ontario! |
Get Your Mind Right!
WOD
A. Hang Clean 3-3-3
B. 21-15-9
Push Press 60/45
Back Squat 60/45
*we did this a year ago just a little lighter.
Post time to coments
My Health Is Better Than It Has Ever Been
Saturday December 8, 2012
Christmas Party 1 Week!!!
WOD
Coach's Choice
This video makes me laugh every time...
WOD
Coach's Choice
This video makes me laugh every time...
Friday December 7, 2012
WOD
A. Snatch + OHS
B. 15 Minute AMRAP
5 HSPU
5 Burpees
25 Double Unders
Post time to comments
The Physical Benefits of Positive Emotions
Thursday December 6, 2012
Christmas Party in 48/3-12+8*2-10/2-5*3+8-7+8 Days...
WOD
A. Gymnastics
B. For Reps 18 Minutes:
Odd Min 30 Sec Max Box Jump
Even Min 30 Sec Max Ring Row
(feet on ground)
Post reps to comments
WOD
A. Gymnastics
B. For Reps 18 Minutes:
Odd Min 30 Sec Max Box Jump
Even Min 30 Sec Max Ring Row
(feet on ground)
Post reps to comments
Wednesdat December 5, 2012
Christmas Party Dec 15...Yeah Buddy!
WOD
A. Back Squat 10-10-10
B. 30-20-10
KBS 2/1.5p
T2B
Post time to comments
WOD
A. Back Squat 10-10-10
B. 30-20-10
KBS 2/1.5p
T2B
Post time to comments
Tuesday December 4, 2012
 |
| I really only like this because of the Tiger ... My strength came from lifting weights. |
WOD
A. Clean & Jerk
B. For Time
15-12-9
Thruster 35/25kg
Burpees
15-12-9
Snatch 35/25kg
Pull-Up
Post time to comments
The Physical Toll of Negative Emotions
Monday December 3, 2012
Christmas Party Dec 15.
WOD
A. Kettlebell Drills
B. 15 Minute AMRAP
2 Turkish Get-Ups (one L, one R)
8 Push -Up
12 Goblet Squat
Post rounds to comments
WOD
A. Kettlebell Drills
B. 15 Minute AMRAP
2 Turkish Get-Ups (one L, one R)
8 Push -Up
12 Goblet Squat
Post rounds to comments
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