WOD
A. Gymnastics
B. 4 Rounds Quality
1 Min L-Sit
1 Min Rest
B. For Reps
1 Min Box Jump 20/24"
1 Min Push-Up
2 Min Box jump
2 Min Push-Up
3 Min Box Jump
3 Min Push-Up
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Thursday May 8, 2014
WOD
A. Gymnastics
B. 4 Rounds Quality
1 Min L-Sit
1 Min Rest
B. For Reps
1 Min Box Jump 20/24"
1 Min Push-Up
2 Min Box jump
Wednesday May 7, 2014
WOD
A. Snatch
B. EMOM 10 Minutes
3 Snatch
C. 10 rounds for Time
10 Wall Ball
100M Run
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IMPLEMENTING YOGA INTO YOUR CROSSFIT LIFE
Tuesday May 6, 2014
Kettlebell Class Tonight!
WOD
A1. Push Press 3-3-3-3-3-3
A2. Pendley Row 6-6-6-6-6-6
B. For Time:
120 Pull-Ups
*25 Sit-Ups every time you come off the bar
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Dear Mark: IBS and Gluten, Tweaking Calories for Fat Loss
Monday May 5, 2014
WOD
A. Clean (15 Minutes)
B. EMOM 10 Minutes
3 Cleans
C. 12 Minute AMRAP
7 D.B. Thruster (RH)
7 Burpees
7 D.B. Thruster (LH)
7 Switch Lunges
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Efficient Burpees CrossFit Games 12.1 Workout
Friday May 2, 2014
WOD
A. Back Squat 85% 3xMax Reps
B. For Time:
400M Run
30 HSPU
400M Run
50 Ring Dips
400M Run
70 Push-Ups
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Why Some Sun Exposure Will Protect You from Deadly Skin Cancer
Whole Life Challenge Spring 2014
May 3 – June 27, 2014
Registration is now on for the Whole Life Challenge! Join your fellow O-Towners in a little bit of friendly competition in this 8-week online health and fitness game and notice improvements in your workouts, body composition and energy levels. Everyone could use some accountability when it comes to their nutrition, supplementation, workouts and mobility. The Whole Life Challenge will give you that and more.
Entry Fee: $49
Team to Join: Ottawa
If you have any additional questions after reviewing the website or want to organize a date and time for a team baseline workout, contact Helen ath.mitronikas@sympatico.ca
Next scheduled baseline workouts during open gym:
Wednesday April 30th at 7pm
Friday May 2nd at 7pm
Thursday May 1, 2014
WOD
A. Gymnastics
B. For Reps
1 Min Double-Under
1 Min TGU
2 Min Double-Under
2 Min TGU
3 Min Double-Under
3 Min TGU
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Jump to It: Double Unders 101
Wednesday April 30, 2014
A. Hang Snatch (15 Minutes to a "Max")
B. EMOM 10 Minutes
3 Hang Snatch (Drop Weight 15-20% from A)
C. EMOM 16 Minutes
Odd Min 5 Deadlift 70/100kg
10 Lateral Bar Hop
Even Min 5 Strict Pull-Up
10 Sit-Up
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EMOM (EVERY MINUTE ON THE MINUTE): A FORMULA FOR VOLUME AND SKILL DEVELOPMENT
Whole Life Challenge Spring 2014
May 3 – June 27, 2014
Registration is now on for the Whole Life Challenge! Join your fellow O-Towners in a little bit of friendly competition in this 8-week online health and fitness game and notice improvements in your workouts, body composition and energy levels. Everyone could use some accountability when it comes to their nutrition, supplementation, workouts and mobility. The Whole Life Challenge will give you that and more.
Entry Fee: $49
Team to Join: Ottawa
If you have any additional questions after reviewing the website or want to organize a date and time for a team baseline workout, contact Helen ath.mitronikas@sympatico.ca
Next scheduled baseline workouts during open gym:
Wednesday April 30th at 7pm
Friday May 2nd at 7pm
Tuesday April 29, 2014
WOD
A1. Push Press 5-5-5-5-5
A2. Ring Row 10-10-10-10-10
B. 12 Minute AMRAP
30 Wall Ball
10 Burpee Box Jump 20/24"
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How to Get “Unstuck”
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