WOD
A. Hang Snatch 3-3-3-3-3
B. For Time:
21-15-9
OHS 35/50
T2B
C. Light 800M Run
Post to comments
Tuesday September 30, 2014
WOD
A. Gymnastics
B. EMOM 7 Minutes
7 Strict Ring Row
B. 12 Minute AMRAP
3 Burpees
6 Strict Ring Dips
9 KBS 1.5/2p
Post to comments
Monday September 29, 2014
WOD
A. Power Clean + Front Squat
B. For Time:
40 Wall Ball
20 Pull-Up
100M Run
30 Wall Ball
15 Pull-Up
100M Run
20 Wall Ball
10 Pull-Up
100M Run
Post to comments
Friday September 26, 2014
WOD
A. Hang Snatch + OHS
B. For Time:
10-8-6-4-2
Muscle-Up
100M Run Between each Round
Post to comments
Thursday September 25, 2014
WOD
A. Back Squat 5-5-5-5-5 static
B. 3 Rounds For Time
50 KBS 1/1.5p
400M Run
30 Sit-Ups
Post to comments
How Eastern and Western Diets Affect Insulin Resistance and Fat Levels
Wednesday September 24, 2014
WOD
A. Strict Press 3-3-3-3-3 @75-80%
B. 5 Rounds For Time
10 D.B Snatch RH
10 D.B Push Press
10 Hang D.B Squat Clean
10 D.B Snatch LH
Post to comments
Tuesday September 23, 2014
WOD
A. Deadlift 1-1-1-1-1-10
B. 10 Minutes for Reps
3-6-9-12-15-18-21...
Burpees
Pull-Up/C2B
C. 400M Run
Post to comments
Monday September 22, 2014
WOD
A. Squat Clean Thruster
B. 3 Rounds For Time
40 Wall Ball
12 Power Cleans 50/70kg
Post to comments
The Ballsiest Lifter in History... and You
Friday September 19, 2014
WOD
A. Front Squat 5-5-5-5-5
B. "The Chief"
Max rounds in 3 minutes of:
3 Power cleans 60kg
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Thursday September 18, 2014
WOD
A. For 16 Min Perform
Odd Min 3 Deadlift 75%
Even Min 30 Sec Rusian Twist
B. For 10 Min Perform
Odd 10-15 Ring Dip
Even 30 Sec V-Up
C. 5 Rounds For Time
8 Burpees
8 T2B
8 KBS 1.5/2p
Post to comments
Wednesday September 17, 2014
WOD
A. Full Snatch
B. 5 Rounds For Time:
1 Min Wall Ball
1 Min OHS
1 Min Double Under
1 Min Rest
Post to comments
Your IT Band is Not the Enemy (But Maybe Your Foam Roller Is)
Tuesday Semptember 16, 2014
KETTLEBELL CLASS TONIGHT
WOD
A. Weighted Pull-Up 3-3-3-3-3-3
B.10 Min Handstand Practice
C. 3 Rounds For Time:
18 Box Jump Overs 20/24"
18 Pull-Ups/C2B
50M Walking Lunge
Post to comments
Ticket sales are open!
Come for a great event a support a great cause!
December 7, Brockville Memorial Center
Crossfit Brockville presents WOD4TOYS - Competition and Toy Drive with toys with going to Family and Children's Services of Lanark, Leeds and Grenville.
Ticketes available at
or visit the event Facebook page at
Cheers
Alysia and Justin
Monday September 15, 2014
WOD
A. Clean & Jerk
B. For Time:
50 Clean & Jerk 45/60 kg
*July 16/14
Post to comments
Friday September 12, 2014
WOD
A. For 20 Minutes Perform
ODD Min 3 Deadlift @70%
EVEN Min Chin Up Hold(chin over the bar) up to 30 secs
B. 10 Minute AMRAP
3-6-9-12-15-18.....
KBS 2/1.5p
Ring Dip
C. Max Plank hold
Post to comments
Thursday September 11, 2014
WOD
A. Gymnastics
B. 6 Rounds of:
Minute 1 5-10 Strict Pull up
Minute 2 30sec Handstand Hold
Minute 3 30sec L-sit/L-hang/hollow hold
Minute 4 8-12 Pistols
C. 5 minute AMRAP
DB Squat Clean Thruster
*3 burpees every minute
Post to comments
Wednesday September 10, 2014
WOD
A. Jerk(off rack) 3-3-3-1-1-1
B. For Time:
40 Wall Ball
100M Run
20 HSPU
100M Run
40 Wall Ball
Post to comments
Rajio Taiso: Why You Should Start Doing Light Morning Workouts
Tuesday September 9, 2014
WOD
A. Hang Full Snatch
B. EMOM 7 Min
5 OHS
C. For Time:
20 Box Jump 20/24"
20 Pull-Ups
100M Run
10 Box Jump 20/24"
10 Bar Muscle Up
100M Run
20 Box Jump 20/24"
20 Pull-Ups
Post to comments
Monday September 8, 2014
WOD
A. Back Squat 10-10-10
B. 2 Roumds For Time:
15 Clean 45/60kg
400M Run
15 Jerk 45/60kg
400M Run
Post to comments
Friday September 5, 2014
WOD
A. Hang Snatch + OHS
B. For Time Accumulate 6600lbs
Barbell Thruster (ex 45kg x 67 = 6447lbs)
Every Time The Bar Hits The Ground 2 Burpees
Thursday September 4, 2014
WOD
A. 6 Rounds For Quality
Min 1 8-12 Strict Pull-Ups/C2B
Min 2 30 Second Hollow Rock
Min 3 12-24 Strict Push-Ups
Min 4 30 Second Sit-Up
B. 5 Rounds For Time
5 Deadlift 85/125kg
10 Burpees
Post to comments
It's Crossfit and It's Going To Hurt
Wednesday September 3, 2014
WOD
A. Clean+Hang Clean
B. For Time:
10 Strict Press 35/50kg
15 OHS 35/50kg
20 Push Press 35/50kg
25 Front Squat 35/50kg
30 Push Jerk 35/50kg
35 Back Squat
C. Easy 800M Run
Post to comments
Tuesday September 2, 2014
KETTLEBELL CLASS TONIGHT!
WOD
A. Weighted Pull-Up 5-5-5-5-5
B. 1 Set Max Pull-Ups
B. For Time Accumulate 5500lbs
Alt D.B Snatch (55lbsx100=5500lbs)
*pick a weight and do the math
3 Burpees Every Minute
Post to time comments
Subscribe to:
Posts (Atom)