Friday August 31, 2012

**Check the Schedule Page for Labour Day (Monday, Sept 3/12) Hours**

HAPPY BIRTHDAY WILLIE! 

WOD

A. Pull-Ups Max Rep x5

B. For Time Accumulate 2640kg/5820lb
     Alt D.B Snatch (ex 55lb x 106 = 5830)
     *pick a weight and do the math
     3 Burpees Every Minute

Post to time comments

  

The Truth About CrossFit

Thursday August 30, 2012

**Check the Schedule Page for Labour Day (Monday, Sept 3/12) Hours**

WOD

A. Hang Full Snatch x 2

B. For Time:
     400m Run
     40 Wall Bal
     400m Run
     40 Box Jump
     400m Run
     40 Wall Ball

Post to comments

How To Get IN THE ZONE...

Wednesday August 29, 2012

**Check the Schedule Page for Labour Day (Monday, Sept 3/12) Hours**

 

WOD

A. Clean + 5 Strict Press

B. For Time:
    Deadlift 10-9-8-7-6-5-4-3-2-1
    11 Push-Ups between each set
    (end on push-ups)

Post time to comments

Clear the Air Safely

Tuesday August 28, 2012

**Check the Schedule Page for Labour Day (Monday, Sept  3/12) Hours**

 
WOD

A. Gymnastics + 500 M Row + 100 D-U

B. 21-15-9
     KBS
     Pull-Up
     Burpee

Post to comments

Olympic sailor is all about CrossFit, paleo diet

Monday August 27, 2012

**Check the Schedule Page for Labour Day (Monday, Sept  3/12) Hours**

WOD

A. Hang Full Clean x 3 (no  re-gripping)

B. For Time:
     200 D-U
     100 M Walking Lunge
     50 Hang D.B Squat Cleans
     25 HSPU

Post to comments

WHY DO IT RIGHT WHEN I CAN DO IT WRONG?

Sunday August 26, 2012

REST

Saturday August 25, 2012

 CrossFit O-Town BBQ/Pool party and Coaches BDay Bash TODAY! Click HERE for more details.

WOD

Coaches Choice

The Paleo Diet: Is Eating Like a Caveman Healthy or Crazy?

"If you care enough for a result, you will most certainly attain it."
- William James

Friday August 24, 2012

WOD

A. Clean + 6 Front Squats

B. 6 Rounds for Time:
     10 Pull-Ups
     100m Run
     10 Burpees
     30s Rest

Post time to comments

Your Guide to Non-Hormonal Birth Control

CrossFit O-Town BBQ/Pool party and Coaches BDay Bash Aug 25, 2012. Click HERE for more details.

"In the long run, a short cut seldom is."
- Malcolm Forbes 

Thursday August 23, 2012

WOD

A. Deadlift 1-1-1

B. For 14 Minutes Perform The Following
    Even Minutes 15 KBS + AMRAP Sit-Up
    Odd 25 Squats + AMRAP Push-Up 

    *score is total sit-ups and Push-Ups

Post score to comments

Finding His Way 

 

CrossFit O-Town BBQ/Pool party and Coaches BDay Bash Aug 25, 2012. Click HERE for more details.

"It's not what you achieve, it's what you overcome. That's what defines your career."
-Carlton Fisk 

Wednesday August 22, 2012

WOD

A. Weighted Pull-Up

B. For Time:
     30 Thrusters 50/35kg
     100 M Run
     20 Thrusters 
     200 M Run
     10 Thrusters
     400 M Run
     5 Thrusters

Post time to comments

Is a Calorie Truly Just a Calorie?

CrossFit O-Town BBQ/Pool party and Coaches BDay Bash Aug 25, 2012. Click HERE for more details.