The Crossfit Opens are done!! We would like to thank and congratulate all who participated and all who showed up with good vibes to support the clan. Big ups to all of the first timers who stepped up and gave it their all. Huge shout out to Marc Chiarelli who finished second in Canada East (50-54)...one word....stud. This Saturday, as our first weekend without the Open WODs we will be hitting up The Merivale Bowling Centre for some food, some drinks, and a ton of aggressive bowling!! We will be heading over at 7pm and the quest for O-Town's King/Queen of the Pins will commence.
Tuesday March 31, 2015
WOD
A. EMOM 20 Min
Odd Min 5 Strict Pull-Up/Strict C2B
Even Min 30-40 Sec Handstand Hold
B. For Time:
15-12-9-6-3
T2B
Box Jump Over 20"
12-9-6-3
Pull-Up
Burpee
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Monday March 30, 2015
WOD
A. EMOM 4 Min
4 Clean@60%
Rest 1 Min
EMOM 4 Min
3 Clean@70%
Rest 1 Min
EMOM 4 Min
2 Clean@80%
Rest 1 Min
4 Min Work to Max
B. 12 Minute AMRAP
15 KBS 1.5/2p
60 Double Under
5 Burpee
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Friday March 27, 2015
WOD
A. Power Clean & Jerk
B. "Isabel"
30 Snatch For Time 45/60kg
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Thursday March 26, 2015
WOD
A. Front Squat 3-3-3-3-3-3 (static)
B. 5 Roumds For Time:
10 Deadlift 70/100kg
25 Med Ball Squat Clean
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Wednesday March 25, 2015
WOD
A. Gymnastics
B. 4 Rounds:
List Total Pull-Ups, Push-Ups, Squats
1 Min 10 Thruster 30/45kg AMRAP Strict Pull-Up
1 Min 10 Thruster 30/45kg AMRAP Push-Up
1 Min 10 Thruster 30/45kg AMRAP Squat
1 Min Rest
* add 2 Reps each Round 12,14,16
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Tuesday March 24, 2015
WOD
A. Strict Press 5-5-5-3-3-3-1-1-1
B. 12 Minute AMRAP
7 Burpee
7 Box Jump 24/30"
7 Wall Ball
C. "TABATA" Sit-Up
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Monday March 23, 2013
WOD
A. Full Snatch
B. 15 Minute AMRAP
15 Alt DB Snatch
7 Pull-Ups
15 Alt DB Snatch
7 T2B
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Friday March 20, 2015
WOD
A. Hang Squat Clean
B. 10 Minute AMRAP
2-4-6-8-10-12...
Pull-Ups
Weighted Box Step-Up 20/35lb
3 Minutes Max Hollow Rock
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Thursday March 19, 2015
WOD
A. Back Squat 5-5-5-5-5 (static)
B. 5 Rounds For Reps
40 Seconds on/20 Seconds off
Row cal
Double Under
Squat
Sit-Up
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