Tuesday April 7, 2015


WOD

A. EMOM 20 Minutes
     Odd-3 Deadlift@60-65%(speed is key)
     Even-30 Sec HS Hold

B. "DAMEK"
     15 Min AMRAP
     15 Box Jumps 20/24"
     10 K2E
      5 Burpees

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Thursday April 2, 2015


WOD

A. Front Squat 5 RM

B. EMOM 10
    Odd Min 15-20 Wall Ball
    Even Min 25-50 Double Under

C. For Time:
     30 Cleans 45/60kg
     30 Burpees
     30 C2B

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HOLIDAY HOURS

FRIDAY APRIL 3rd 
CLASSES 10:00-12:00 
OPEN GYM 12:00-2:00

MONDAY APRIL 6th 
CLASSES 10:00-12:00 
OPEN GYM 12:00-2:00

Wednesday April 1, 2015


WOD

A. EMOM 15 Min
     3 Power Snatch@65% 

B. EMOM 10 Min
     Odd 10-20 Push Up
     Even  20-30  Sec Hanging Knee Tuck Holds

C. 9 Minute AMRAP
     30 Deadlift 45/60kg
     12 Push Press 45/60kg

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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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