The Crossfit Opens are done!! We would like to thank and congratulate all who participated and all who showed up with good vibes to support the clan. Big ups to all of the first timers who stepped up and gave it their all. Huge shout out to Marc Chiarelli who finished second in Canada East (50-54)...one word....stud. This Saturday, as our first weekend without the Open WODs we will be hitting up The Merivale Bowling Centre for some food, some drinks, and a ton of aggressive bowling!! We will be heading over at 7pm and the quest for O-Town's King/Queen of the Pins will commence.
Tuesday March 31, 2015
WOD
A. EMOM 20 Min
Odd Min 5 Strict Pull-Up/Strict C2B
Even Min 30-40 Sec Handstand Hold
B. For Time:
15-12-9-6-3
T2B
Box Jump Over 20"
12-9-6-3
Pull-Up
Burpee
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Monday March 30, 2015
WOD
A. EMOM 4 Min
4 Clean@60%
Rest 1 Min
EMOM 4 Min
3 Clean@70%
Rest 1 Min
EMOM 4 Min
2 Clean@80%
Rest 1 Min
4 Min Work to Max
B. 12 Minute AMRAP
15 KBS 1.5/2p
60 Double Under
5 Burpee
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Friday March 27, 2015
WOD
A. Power Clean & Jerk
B. "Isabel"
30 Snatch For Time 45/60kg
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Thursday March 26, 2015
WOD
A. Front Squat 3-3-3-3-3-3 (static)
B. 5 Roumds For Time:
10 Deadlift 70/100kg
25 Med Ball Squat Clean
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Wednesday March 25, 2015
WOD
A. Gymnastics
B. 4 Rounds:
List Total Pull-Ups, Push-Ups, Squats
1 Min 10 Thruster 30/45kg AMRAP Strict Pull-Up
1 Min 10 Thruster 30/45kg AMRAP Push-Up
1 Min 10 Thruster 30/45kg AMRAP Squat
1 Min Rest
* add 2 Reps each Round 12,14,16
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Tuesday March 24, 2015
WOD
A. Strict Press 5-5-5-3-3-3-1-1-1
B. 12 Minute AMRAP
7 Burpee
7 Box Jump 24/30"
7 Wall Ball
C. "TABATA" Sit-Up
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Monday March 23, 2013
WOD
A. Full Snatch
B. 15 Minute AMRAP
15 Alt DB Snatch
7 Pull-Ups
15 Alt DB Snatch
7 T2B
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Friday March 20, 2015
WOD
A. Hang Squat Clean
B. 10 Minute AMRAP
2-4-6-8-10-12...
Pull-Ups
Weighted Box Step-Up 20/35lb
3 Minutes Max Hollow Rock
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Thursday March 19, 2015
WOD
A. Back Squat 5-5-5-5-5 (static)
B. 5 Rounds For Reps
40 Seconds on/20 Seconds off
Row cal
Double Under
Squat
Sit-Up
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Wednesday March 18, 2015
WOD
A. Weighted Pull-Up 5-5-5-5-5 (static)
*1 Minute Plank between each set
B. 20 Minute AMRAP
30 KBS 1/1.5
20 Single arm KB Thruster (10 each arm) 1/1.5p
10 HSPU
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Tuesday March 17, 2015
WOD
A. Hang Squat Snatch+OHS
B. 12 Minute AMRAP
3 Burpees
6 Box Jump 20/24"
9 T2B
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Monday March 16, 2015
WOD
A. Jerk 2-2-2-2-2-2 (static)
B. 10 Minute AMRAP
2-4-6-8-10-12-14-etc...
Power Clean 50/70kg
Ring Dip
C. 100 Sit-Ups
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Friday March 13, 2015
WOD
A. Snatch 1-1-1 work to heavy single
B. For Time:
21-15-9
Burpee
Pull-Up
KBS
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Thursday March 12, 2015
WOD
A. Front Squat 3-3-3-3-3 (static)
B. For Time:
1000M Row
100 Double-Under
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Wednesday March 11, 2015
WOD
A. Gymnastics
B. 5 Rounds For Quality
1 Min - 15 Thrusters 35/50kg
1 Min - 20 Ring Rows
1 Min - 15 Snatch 35/50kg
1 Min - 20 Ring Push-Up
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Tuesday March 10, 2015
WOD
A. For 20 Minutes
Odd Min 5 Deadlift@70% T&G
Even Min 30 Sec Plank(weighted if needed)
B. 15 Minute AMRAP
10 Burpee Pull-Up
20 Wall Ball
40 Double Under
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Monday March 9, 2015
WOD
A. 2 Power Clean + 2 Push Press x5 sets (static)
B. 12 Minute AMRAP
6 D.B. Hang Squat Clean 35/50lb
6 HSPU
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Friday March 6, 2015
WOD
A. Back Squat 5-5-5-5(static)
B. For 20 Minutes 30 sec on/30 sec off
Row
Walking Lunge
Alt KBS 1/1.5p
V-Up
Double Under
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Thursday March 5, 2015
WOD
A. EMOM 10 Min
3 Deadlift@70%
B. 5 Rounds For Reps:
3 Min AMRAP
3 Hang Clean 45/60kg
6 Box Jump 20/24"
9 Push-Up
Rest 1 Min
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Tuesday March 3, 2015
WOD
A. Power Clean Max 3
B. For Quality
Min 1-15 Sec Wall Ball
Min 2-30 Sec Wall Ball
Min 3-45 Sec Wall Ball
Min 4-15 Sec Wall Ball
Min 5-30 Sec Wall Ball
Min 6-45 Sec Wall Ball
C. 3 Rounds
12 Pull-Up/C2B
12 Burpee
Rest 1 Min
3 Rounds
9 Pull-Up/C2B
9 Squat Clean 45/60Kg
Rest 1 Min
3 Rounds
6 Pull-Ups/C2B
6 Thurster 45/60Kg
6 Burpees
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Monday March 2, 2015
WOD
A. Push Press 1-1-1 (work to a Max!)
B. EMOM 5 Min
6 Push Press@60%
C. 3 Rounds For Time:
30 KBS 1.5p/2p
30 Push-Ups
15 Box Jump24/30"
15 Ring Dips
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