Thursday March 1, 2012

WOD

A. Back Squat  5-5-5

B. 20 Min AMRAP

 "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

OR 

"Nate"

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post WOD and rounds to comments

Day One of the Paleo Challenge! Click HERE to redirect to the Paleo Blog

Wednesday February 29, 2012

WOD

A. Gymnastics

B. For Time:
50 DUs
        3 Rounds of (DT):
      12 Deadlift 70/50
        9 Power Cleans
        6 Push Press/Jerk
 50 Air Squats

The only movement that matters is the one you are doing right now

30 Day Paleo Challenge start tomorrow!
Click HERE to redirect to the Paleo Blog 

FitShop Sale today Only!

Tuesday February 28, 2012

WOD

A. Deadlift 1-1-1

B. 2 Rounds for Max Reps

     90s On/30s Off

     Row

    GHD

    Wall Ball

    KBS

Post reps to comments

The Extremely Essential Seven for Proper Digestion and Elimination

Monday February 27, 2012

WOD

A. Cleans

B. Complete 3 rounds in 5 Minutes, resting the remaining time:
     3 Cleans 70/50
     6 T2B
     9 Push-Ups
           +
     7 Min AMRAP
     3 Cleans 70/50
       6 T2B
     9 Push-Ups

Post score to comments

Food for Thought...

Sunday February 26, 2012

 REST

 

Saturday February 25, 2012

WOD

Coaches Choice

Open WOD at 11:30! 

7 Minutes AMRAP

Burpees

5 Things You Should Do Right Now

Friday February 24, 2012

WOD

A. Push Press

B.10 Min AMRAP:

     3 Wall Walks

    12 Switch Lunges

Post rounds to comments

CrossFit Mas - Expectations

   

Thursday February 23, 2012

If you have signed up for the Open and have not received an email explaining how we are going to do the WODs at the box, please email me at info@dynamofitness.ca. As well, please ensure you choose CrossFit O-Town as your affiliate so you are added to the team.

WOD

A. Deadlift 3-3-3

B. 7 Rounds for Time:

     7 T2B

    14 KBS

    21 DUs

Post time to comments

John pulls 500lbs!

Wednesday February 22, 2012

WOD

A. Back Squat 5-5-5

B. 4 Rounds for Max Reps:

     1 Min Row (for cals)

     1 Min Pistols

     1 Min Wall Ball

     1 Min Strict Pull-Ups

Post reps to comments

Myths about Women and Weight Training

Skins Canada will be in the gym on Saturday, March 24, 2012 from 10:00am until 12:00pm. Click HERE for the Facebook event page

"In 2011, SKINS Canada conducted a series of SKINS compression promotional/sales events at CrossFit locations all throughout Canada.

Once again, SKINS Canada will be offering the same opportunity for Crossfit locations.

The event works like this:

 A complete range of SKINS samples will be on hand. A SKINS representative will be there to answer questions and do personal fittings. Members that attend that day are offered a one time opportunity to make a SKINS purchase at 50% off full retail. We ship the order within a few days."

Tuesday February 21, 2012

Happy Birthday Justine!!

WOD

A. Snatch

B. 21-15-9

    OHS 50/35

    Pull-Ups

    Push-Ups

Post time to comments

Bulking and Cutting Revisited

First Opens WOD released tomorrow!