CrossFit O-Town

Friday January 9, 2015

WOD

A. Back Squat 10 Rep Max (more then last week)

B. 5 Rounds For Reps
2 Minute AMRAP
5 Deadlift 50/70Kg
5 Hang Power Clean 50/70kg
5 Burpes Over Bar
2 Minute Rest

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WOD

A. Gymnastics

B. Strict Pull-Up Ladder 10 Min
*add weight if possible

C. 3 Rounds For Reps
1 Minute Row(cal)
1 Minute Wall Ball
1 Minute Double Under
1 Minute Sit-Up
1 Minute Rest

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Wednesday January 7, 2015

WOD

A. Snatch + Hang Snatch
Upto Max(1 miss) 85%x2x3sets

B. 3 Rounds
30 ALT D.B Snatch 35/55lb
30 Ring Push-Up

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Tuesday January 6, 2015

Whole Life Challenge New Year 2015

January 17 – March 13, 2015

Registration is now on for the Whole Life Challenge! Join your fellow O-Towners in a little bit of friendly competition in this 56-day 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.

Everything you need to know is on the website.

If you are interested in registering, go to: http://www.wholelifechallenge.com/

Team to Join: Ottawa

WOD

A. Clean + Hang Clean

B. 3 Rounds For Time:
15 Front Squat 90/60kg
15 Pull-Ups/C2B

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Monday January 5, 2015

WOD

A. Push Press 5-5-5-5-5 static

B. 15 Minute AMRAP
30 KBS 1/1.5p
20 Burpee
10 T2B

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Friday January 2, 2015

Open Gym 12:00-3:00

Regular Classes 3:00-7:00

WOD

A. Back Squat 10 Rep Max

B. 5 Rounds For Time:
21 Wall Ball
7 Power Clean 50/70kg

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Wednesday December 31, 2014

OPEN GYM 12:00-5:00

Have a good safe new years eve!

Tuesday December 30, 2014

WOD

A. Strict Pull-Up Ladder 10 Min Cap
- add weight if possible
- if you fail, -1 from top set and maintain.
Ex: get 6 Pull-Ups miss 7, maintain 5 for the 10 Min

B. Strict HSPU Ladder 10 Min Cap
- add deficit if possible
- if you fail, -1 from top set and maintain.
Ex: get 5 HSPU miss 6, maintain 4 for the 10 Min

C. For Reps
1 Min Alt KBS 1/1.5p
1 Min Sit-Up
2 Min Alt KBS 1/1.5p
2 Min Sit-Up
3 Min Alt KBS 1/1.5p
3 Min Sit-Up

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Monday December 29, 2014

Hey guys, we hope that everyone is enjoying their holidays and kicking back and relaxing. Here are the hours for the week. There will be no morning classes.

Monday, December 29 - Open Gym from 12-3pm, regular classes from 3-7pm

Tuesday, December 30 - Open Gym from 12-3pm, regular classes from 3-7pm

Wednesday, December 31 - Open Gym 12-5pm

Thursday, January 1 - Gym Closed. Happy New Year!!

Friday, January 2 - Open Gym from 12-3pm, regular classes from 3-7pm

Saturday, January 3 - Regular 9:30 and 10:30 am classes.

WOD

A. Power Snatch + OHS

B. For Time:
50 Deadlift 45/60kg
50 HR Push-Up
40 Front Squat 45/60kg
40 Burpees
30 Cleans 45/60kg
30 Pull-Up
20 Push Press 45/60kg
20 T2B
10 Squat Clean Thruster 45/60kg
10 Muscle-Up/C2B

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HOURS THIS WEEK