Saturday February 11, 2012

 WOD

In teams of 2 complete the following:

200 Pull-Ups

200 Double Unders

200 KBS

200 OHS 40/30

Post partner and time to comments

Friday February 10, 2012

WOD

A.Gymnastics

B. 5 Rounds for Time:

     3 Bar Facing Burpees

     6 Power Cleans 70/50
     9 Wall Ball

Post time to comments

20 Diet Myths - Busted

Thursday February 9, 2012

WOD

A. Thruster

B. 10 Min AMRAP

     2 Pull-Up

     2 Box Jump

     4 Pull-Ups

     4 Box Jumps

     ...How far can you go?

Post highest number to comments

Wednesday February 8, 2012

WOD

A. Floor Press

B. For Time:
30 TGU (10 Min cap)
60 Sit-Ups
90 Squats

Post time to comments

CrossFit Lisbeth - We All Suck

30 Day Paleo Challenge, March 1st! Who's in? This time it is solely for you, no prizes, no results posted, just about making you the healthiest and fittest YOU can be. Get ready to transform.

Tuesday February 7, 2012

WOD

A. Back Squat x 10

B. 3 Rounds:

     1 Min Handstand Hold

     1 Min Burpee

     1 Min C2B Hold

     1 Min Ball Slam

     1 Min Rest

Lessons Learned - By Pat Sherwood

Monday February 6, 2012

WOD

A. Snatch

B. 3 Rounds for Time:

    33 KBS

    33 Push Ups

    33 DUs

Post time comments

The Benefits of BCAAs: 10 Quick Tips and Detailed Research

Sunday February 5, 2012

REST

Saturday February 4, 2012

WOD

Coach Josh's Choice

Good luck to Brett, Orlando, Everett, Becca, Megan and Melisa competing in the team event in Montreal today at the Reebok Firebreather Trail and to Lindsay who is competing in the Individuals on Sunday.

Friday February 3, 2012

This Saturday, February 4th will be for members only, no drop ins as our head coaches will be in Montreal for the Firebreathers competition.

A. Clean

B. 15 Min AMRAP
     10 Wall Ball
     15 Push Up
     20 Squats


Post rounds to comments

Thursday February 2, 2012

This Saturday, February 4th will be for members only, no drop ins as our head coaches will be in Montreal for the Firebreathers competition.

WOD

A. Front Squat 5-5-5

B. 3 Rounds for Quality Reps

    1 Min Broad Jump

    1 Min Turkish Get-Up

    1 Min K2E

    1 Min Pistols

    1 Min Handstand Hold

    1 Min Rest

Reflections on Mirrors

Interested in competing in the CrossFit Open? Curious to see where you stack up against Canada East, West or every CrossFitter in the world? Click HERE to register! All WODs are done in your own gym so no excuses!