WOD
A1. Weighted Pull-Up 5-5-3-3-1-1-1-1
A2. 10-15 Perfect Box Jumps as High as possible
B. 3 Rounds For Time
10 Clean & Jerk 45/60kg
Then 3 Rounds
5 Pull-up
10 Push-Up
15 Squats
Post to comments
Wednesday May 14, 2014
WOD
A1. Weighted Pull-Up 5-5-3-3-1-1-1-1
A2. 10-15 Perfect Box Jumps as High as possible
B. 3 Rounds For Time
10 Clean & Jerk 45/60kg
Then 3 Rounds
5 Pull-up
10 Push-Up
15 Squats
Post to comments
Tuesday May 13, 2014
Kettlebell Class Tonight!
WOD
A. Power Clean 3-3-3-3-3-3
B. "Diane"
21-15-9
Deadlift 70/100kg
HSPU
C. "Tabata"
Sit-up
Post to comments
Monday May 12, 2014
WOD
A. OHS 3-3-3-3-3-3
B. For Time:
70 KBS 1/1.5p
60 Wall Ball 14/20lb
50 Walking Lunges
40 Push-Up
30 T2B
20 Alt D.B. Snatch 40/55lb
10 Burpees
400M Run
Post to comments
How to Overcome the “I’ll Do It Tomorrow” Instinct
Friday May 9, 2014
WOD
A. Back Squat MAX OUT!!!
B. For 10 minutes Perform
2 Wall Ball
5 Strict Pull-Ups
4 Wall Ball
5 Strict Pull-Ups
6 Wall Ball
5 Strict Pull-Ups
8 Wall Ball
5 Strict Pull-Ups
...How far can you get?
Post to comments
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
2 Min Push-Up
3 Min Box Jump
3 Min Push-Up
Post to comments
Wednesday May 7, 2014
WOD
A. Snatch
B. EMOM 10 Minutes
3 Snatch
C. 10 rounds for Time
10 Wall Ball
100M Run
Post to comments
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
Post to comments
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
Post to commnents
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
Post to comments
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
Subscribe to:
Posts (Atom)