WOD
A. Snatch
B. For Time:
21-20-19-18-17-16-15-14-13-12-10
Box Jumps Odd Numbers
Ring Rows Even Numbers
Post time to comments
Thursday March 1, 2012
WOD
A. Back Squat 5-5-5
B. 20 Min AMRAP
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
OR
"Nate"
2 Muscle-ups4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post WOD and rounds to comments
Day One of the Paleo Challenge! Click HERE to redirect to the Paleo Blog
Wednesday February 29, 2012
WOD
A. Gymnastics
B. For Time:
50 DUs
3 Rounds of (DT):
12 Deadlift 70/50
9 Power Cleans
6 Push Press/Jerk
50 Air Squats
50 DUs
3 Rounds of (DT):
12 Deadlift 70/50
9 Power Cleans
6 Push Press/Jerk
50 Air Squats
30 Day Paleo Challenge start tomorrow!
Click HERE to redirect to the Paleo Blog
FitShop Sale today Only!
Tuesday February 28, 2012
WOD
A. Deadlift 1-1-1
B. 2 Rounds for Max Reps
90s On/30s Off
Row
GHD
Wall Ball
KBS
Post reps to comments
Monday February 27, 2012
WOD
A. Cleans
B. Complete 3 rounds in 5 Minutes, resting the remaining time:
3 Cleans 70/50
6 T2B
9 Push-Ups
+
7 Min AMRAP
3 Cleans 70/50
6 T2B
9 Push-Ups
3 Cleans 70/50
6 T2B
9 Push-Ups
+
7 Min AMRAP
3 Cleans 70/50
6 T2B
9 Push-Ups
Post score to comments
Thursday February 23, 2012
If
you have signed up for the Open and have not received an email
explaining how we are going to do the WODs at the box, please email me
at info@dynamofitness.ca. As well, please ensure you choose CrossFit O-Town as your affiliate so you are added to the team.
WOD
A. Deadlift 3-3-3
B. 7 Rounds for Time:
7 T2B
14 KBS
21 DUs
Post time to comments
John pulls 500lbs!
Wednesday February 22, 2012
WOD
A. Back Squat 5-5-5
B. 4 Rounds for Max Reps:
1 Min Row (for cals)
1 Min Pistols
1 Min Wall Ball
1 Min Strict Pull-Ups
Post reps to comments
Skins Canada will be in the gym on Saturday, March 24, 2012 from 10:00am until 12:00pm. Click HERE for the Facebook event page
"In
2011, SKINS Canada conducted a series of SKINS compression
promotional/sales events at CrossFit locations all throughout Canada.
Once again, SKINS Canada will be offering the same opportunity for Crossfit locations.
The event works like this:
A complete range of SKINS samples will be on hand. A SKINS representative will be there to answer questions and do personal fittings. Members that attend that day are offered a one time opportunity to make a SKINS purchase at 50% off full retail. We ship the order within a few days."
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