HOLIDAY HOURS MONDAY JULY 1, 2013
Classes 10:00-11:00, 11:00-12:00
Friday June 28, 2013
WOD
A. Back Squat 1-1-1
B. "Grace"
For Time:
30 Clean & Jerks 60/45kg
OR
"Isabel"
For Time:
30 Snatch 60/45kg
C. 400M Run
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ORIGINS OF CROSSFIT
Thursday June 27, 2013
WOD
A. Weighted Pull-up 5-5-5-3-3-3-1-1-1
*after each set of pull-ups perform
10-25 strict push-ups
B. For Time:
100 Pull-Ups
5 Burpees at the start of each minute
(start the workout with Burpees)
C. 5 Minutes Hollow Practice
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Take Your Pull-Ups to the Next Level
Wednesday June 26, 2013
WOD
A. Hang Snatch 3-3-2-2-1-1-1
B. OHS 1 Set Max Reps 70/50kg
C. For Time:
42 KBS 2/1.5p
21 HSPU
30 KBS 2/1.5p
15 HSPU
18 KBS 2/1.5p
9 HSPU
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Personal Goal Setting
Tuesday June 25, 2013
WOD
A. Deadlift 85% 5-5-5-5
B. For Time:
40 Box jumps 30/24"
400M Run
30 Box Jumps 30/24"
300M Run
20 Box Jumps 30/24"
200M Run
10 Box Jumps 30/24"
100M Run
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An Oldie But Goody...Check it OUT!!!
Monday June 24, 2013
WOD
A. Power Clean + Push Press
B. For 14 Minutes Preform
Odd Min 15 Thrusters 45/30kg
Even Min 1 Round of "Cindy"
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Strength Training Programs: The 7 Most Common Power Clean Technique Mistakes
Friday June 21, 2013
WOD
A. Back Squat 60% 3xMax Reps
B. 10 Minute AMRAP
100M Run
7 Bar Muscle-Up
C. For Time
100 Sit-Ups
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Thursday June 20, 2013
WOD
A. Clean
B. 4 Rounds
In 2 Minutes Preform
10 Clean 85/50kg
AMRAP HSPU In Remaining Time
Rest 2 Minutes
*score is total HSPU
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Wednesday June 19, 2013
WOD
A. Strict Press 5-5-5-5
B. EMOTM 8 Min
8-10 Ring Row
C. For Time:
200M Run
40-30-20-10
Burpee
KBS 1.5/2p
200M Run
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Tuesday June 18, 2013
WOD
A. Power Snatch + 2OHS
B. 15 Minute AMRAP
5 C2B
10 Alt D.B. Snatch 40/55lb
15 Switch Lunges
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Flexibility For The Overhead Squat
Monday June 17, 2013
WOD
A. Front Squat 1-1-1
B. 5 Rounds For Reps
1 Minute D.B. Thruster
1 Minute Double Unders
1 Minute Rest
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Have You Achieved Your Physical Potential?
Friday June 14, 2013
WOD
A. Back Squat 60% 3xMax Reps
B. 5 Rounds For Reps
Max HSPU
Max Pull-Up
*rest 2 minutes between rounds
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Thursday June 13, 2013
WOD
A. Hang Snatch
B. 4 Rounds For time
5 TGU (RH)
10 KB Snatch (RH)
10 KB Goblet Squat
5 TGU (LH)
10 KB Snatch (LH)
10 KB Goblet Squat
C. "TABATA"
Sit-Up
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Wednesday June 12, 2013
WOD
A. Gymnastics
B. For Quality:
EMOTM 4 Minutes
200/250M
Rest 1 Minute
EMOTM 4 Minutes
3 Wall Walks
Rest 1 Minute
EMOTM 4 Minutes
10/15 Burpees
Rest 1 Minute
EMOTM 4 Minutes
Chin Over Bar Hold 30/40 Seconds
Rest 1 Minute
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Tuesday June 11, 2013
WOD
A. Deadlift 5-5-5-5 @80%
B. 6 Rounds For Quality
30 Sec Inch Worm
30 Sec Rest
C. For Time:
45 KBS 1.5/1p
21-15-9
Box Jump 30/24"
Pull-Up
45 KBS 1.5/1p
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Potentially the Biggest Deadlift in Canadian History(in a meet)
Monday June 10, 2013
WOD
A. Squat Clean Thuster 3-3-3-3-3
B. Max Strict Pull-Up x 3
Rest 2 Minutes
C. For Time:
40-30-20-10
Wall Ball
Push-Ups
Double-Unders
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Simple Thoracic Spine Mobility Exercises Everyone Can Perform
Friday June 7, 2013
WOD
A. Back Squat 60% 3xMax Reps
B. Max Reps Ring Row x3
C. Max Reps Push Press 60/45kg
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500 lbs x 23 reps.....yep.
Cool App for boycotting Monsanto.
Thursday June 6, 2013
WOD
A. Power Clean
B. 5 Rounds For Reps
2 Minute AMRAP
3 Cleans 85/60kg
7 Box Jumps 30/24"
2 Minute rest
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Toying with 150kg....New move...SquatCleanThrusta-Jerk?!?!?!
Wednesday June 5, 2013
WOD
A. Power Snatch
B. 5 Rounds For Reps
2 Min AMRAP
5 Wall Ball
3 T2B
1 Snatch 60/45kg
2 Min Rest
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MEET CHRIS “ STOUTY” STOUTENBURG”- THE MAN WITH THE HEART OF A LION
Tuesday, June 4, 2013
WOD
A. Deadlift 3-3-3-3-3-3-3-3-3-3 @60-70% 1RM
B. 8 Rounds for Quality
30s KBS
30s Rest
C. 21-15-9
Over plate Burpee
C2B Pull up
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Monday June 3, 2013
WOD
A. Front Squat 80% Max Repsx3
*If you got over 8 last week add 2.5-5kg
B. Max Wall Ball
*Then 2 more sets at 80%
rest 2 min between sets
C. 7 Minute AMRAP
100M Sprint
7 HSPU
4 Burpees
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Perfect Roasted Chicken
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