Wednesday April 11, 2012

WOD

A. Handstand/Handstand Push-up/Handstand Walk

B.   9 Min AMRAP

      3 Burpees

     21 Double Unders

    - 2 Min Rest - 

      50 Box Jumps

Post rounds  and time to comments

Don’t Make My Mistakes: The 10 Things I’ve Learned From Doing Crossfit

 Skins are in! Your orders are bundled with your order form, please take yours and try not to separate the other orders.

Tuesday April 10, 2012

WOD

A. Deadlift 5-5-5

B. 3 Rounds for Quality:

In 1 Min perform the following, rest remaining  time:

      Min 1: 150m Row

      Min 2: 20 KBS

      Min 3: 15 Pull-Ups

      Min 4: 20 GHD Sit-Ups

The 6 Most Terrifying Foods in the World

Monday April 9, 2012

**Please note the 1900-2000 class is cancelled today**

 
WOD

A. Thrusters x 2

B. 4 Rounds for Time:

    15 Wall Ball

    15 Box Jump

    15 Push Ups

Post time to comments

What Eating Too Much Sugar Does to Your Brain

Sunday April 8, 2012

REST

This is about an hour long, well worth the watch.

Saturday April 7, 2012

WOD

In teams of 2, complete the following:
100m Waiters Walk x 10 55/35lb DBs
10 Rounds**:
10 DB Snatch 55/35 DB
10 T2B
10 Box Jumps
10 Push-Ups
Then:
100m Sprint x 10

**Perform minimum 2 TGUs (2/1.5p) while your partner is working. 

20 Common Grammar Mistakes That (Almost) Everyone Makes

Friday April 6, 2012

WOD

A. Deadlift 1-1-1

B.  Come and see...

Can Meat Make You Happy?

Thursday April 5, 2012

Check out the Schedule page for Good Friday hours

 

WOD

How much sugar are you drinking?

A. Snatch

B. 3 Rounds for Time:

    400m Run

    15 C2B Pullups

    10 Slam Ball

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Is Sugar Toxic - CBS

Wednesday April 4, 2012

Check out the Schedule page for Good Friday hours.

WOD

A. Back Squat 5-5-5

B. For Time:
     21-15-9
     Thrusters 60/45
     Burpees

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“Men are disturbed not by things that happen but by their opinion of the things that happen.”- Epictetus

       Marc making the hard look effortless...

Tuesday April 3, 2012

Check the Schedule page for Good Friday hours

WOD

A. Weighted Pull-Ups
 

B. For Time:
    400m Run
    50 Squats
    300m Run
    50 KBS
    200m Run
    50 Sit-Ups
   100m Run

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Competitive CrossFit Craze Hits Maritimes

Monday April 2, 2012

Great time on Saturday! Thank you to everyone who came out and an amazing surprise from our O-Town family with Anniversary gifts!! You guys are amazing and we are so fortunate to have you all in the O-Town family.

Check out the schedule page for Good Friday hours.

Sorry Brett...

WOD

A. Clean and Jerk

B.15 Min AMRAP

    5 Ring Push-Ups (click for demo)

   10 Alternating Pistols

   20 DUs

Post rounds to comments

Paleo Women are Phat