Tuesday June 21, 2011

WOD

A. Deadlift 1-1-1

B. 15 min AMRAP
     3 Burpees

     6 C2B pull ups

     9 Box jumps 24/20

Post rounds to comments

How to Wake Up and Feel Alert

Monday June 20, 2011

WOD

A. OHS 1-1-1

B. 3 rounds for time:

    15 DB Thruster 50/35lbs

    30 GHD Sit-ups

C. Row - 30s max watts

Post A, B and C to comments

Sunday June 19, 2011

REST

HAPPY FATHERS DAY TO ALL THE CROSSFIT O-TOWN DADS!

Saturday June 17, 2011

WOD

50 DUs

50 Squats

330m run (med lap)

25 KBS

25 Pushup/15 HSPU

330m run

25 T2B

25 Pushup/15 HSPU

330m run

50 squat

50 DUs

Fitness and nutrition keep firefighter in top condition

Friday June 17, 2011

WOD

A. Clean and Jerk

B. "Grace"

      30 Clean and Jerks 61/43kg

Post time to comments

Thursday June 16, 2011

WOD

Love those GHD situps

A. Deadlift 3-3-3

B. 5 rounds for max reps:

     1 min row for calories

     30s rest

     1 min GHD situps

     30s rest

     1 min Push ups

     30s rest

10 Health Rules to Live By

Wednesday June 15, 2011

Bodybuilder, Runner, CrossFitter. 

 

 

WOD

A. Pull ups/Weighted Pull Ups/ Muscle up

B. 10 min AMRAP

     5 Snatches 45/30kg

     10 Wall Ball

Post rounds to comments

Ditch the Scale…Lose the Weight Obsesssion

Tuesday June 14, 2011

WOD

A. Thruster 2-2-2-2

B. 3 rounds for time:

    40 Box jump 24/20

    30 Pull ups

    20 KBS 1.5/1p

Post time to comments

Dangers of the Birth Control Pill &

Health Concerns Over Popular Contraceptives

Monday June 13, 2011

WOD

A. Back Squat

B. "The Weber"
    10 rounds for time:
      4 Deadlift 85/60kg
     21 Double Unders

C. ONE max set pull ups


Post time to comments 

Raw Powerlifting National Championship: 82.5 Champion- Willie Albert, 100kg Champion-Jay Nera, 110kg Champion- Kade Weber...Top three Lifters Jay Nera, Kade Weber, and Willie Albert

Sunday June 12, 2011

REST

On July 3rd, 2011 the Spartan Adventure Race will be at Camp Fortune. If anyone is willing to volunteer their time to come cheer and yell at the racers please let us know.

Below are the details from the Spartan coordinator.

"Finally, a team of 14 at registration is required (with end of day free entry to the race) and 22 obstacle captains to cheer, yell and encourage racers through the course. Very fun and exciting roles.

I will allow you to set up a tent to promote your business if you can bring a min of 10 volunteers"

We would love to be able to have a CrossFit O-Town booth set up and have you as a walking spokesperson for CrossFit! 

Please email us at info@dynamofitness.ca if interested. Click here for info about the race.