Friday 30 August 2013

August 31, 2013

Skill:
Running

WOD:
3 Rounds
45 seconds Wall Balls
15 Second Rest
45 Seconds Box Jumps (24/20)
15 Second Rest
45 Seconds Sumo Deadlift High Pull (53/35)
15 Seconds Rest

Note: We will be adding more classes on Tuesday and Thursday mornings at 8:45 AM to 9:45 AM
Please check the schedule

Thursday 29 August 2013

August 29, 2013


Strength:
On The Minute X 10
3 Power Snatches

WOD:
4 Rounds
200 Meter Run
15 Thrusters



Wednesday 28 August 2013

August 28, 2013

Benchmark Wod:
CrossFt Total
1 Rep Max Squat
1 Rep Max Strict Press
1 Rep Max Deadlift

15 Minutes to achieve each lift.

CrossFit Total Standards

Tuesday 27 August 2013

Monday 26 August 2013

August 27, 2013

Strength:
12 Minutes to establish a max in the following complex
1 Power Clean + 2 Front Squats +  1 Push Jerk

WOD:
4 Min AMRAP
Kettlebell Snatches 

Rest 3 Minutes

21-15-9
Kettlebell Swings
Burpees

August 26, 2013

Strength:
Back Squat
3-3-3-3-3

WOD:
21-15-9
Hang Power Clean (135/95)
Box Jump (24, 20)

Friday 23 August 2013

August 24, 2013

Strength:
Deadlift
3-3-3-3-3
Push Press
5-5-5-5-5
20 Rep Max Back Squat


Thursday 22 August 2013

August 23, 2013

Strength:
Hang Power Snatch
2-2-2-2-2

WOD:
3 Rounds
1 minute sprint 100 meter shuttle
2 minute sprint 200 meter shuttle 
3 minute sprint 300 meter shuttle
Record fastest and slowest time

Wednesday 21 August 2013

August 22, 2013

This is Colin's last week of coaching before he goes off to school.
We wish the best and look forward to seeing him on weekend visits
Good Luck!!!
Strength:
Back Squat
3-3-3-3-3

WOD:
Death By Clean and Jerk (135/95)
First minute perform one clean and jerk, second minute perform two clean and jerks, third minute perform three clean and jerks. Continue until you cannot complete the reps in the minute for a total of 20 minutes. If you do not complete the number then start again at 1 until 20 minutes has finished. 

Tuesday 20 August 2013

August 21, 2013


Skill:
OTM X 16
Odd: 5-15 Pull ups
Even: 5-15 Push Ups
Increase by 3 reps from July 08, 2013

WOD:
"Nancy"
5 Rounds
400 Meter Run
15 Overhead Squats
Compare to June 14, 2013


Monday 19 August 2013

August 20, 2013

Strength:
Strict Press
3-3-3
Push Press
3-3-3
Push Jerk
3-3-3

Increase in weight for every set

August 19, 2013


Strength:
Front Squat
3-3-3-3-3

WOD:
"200"
1 Minute Max Burpees
1 Minute Max Box Jumps
1 MinuteMax  Kettlebell Swings
1 Minute Max Slam Balls
Add the total reps between the four movements and finish to a score of 200 with Wall Balls
Score = Time to complete wall balls

Friday 16 August 2013

August 17, 2013

Strength:
3 Sets of Max Unbroken Power Snatches (135/95)
Rest two - three minutes between sets
3 Sets of Max Unbroken Clean & Jerks (155/115)
Rest two - three minutes between sets

WOD:
30 Kettlebell Snatches
30 Burpees
20 Kettlebell Snatches
20 Burpees
10 Kettlebell Snatches
10 Burpees


Thursday 15 August 2013

August 16, 2013

WOD
"Helen" with pushups
3 Rounds
Run 400 M
21 kettlebell Swings (53/35)
12 Push Ups


Wednesday 14 August 2013

August 15, 2013

Strength:
Turkish Get Up
3-3-3-3

WOD:
AMRAP 8
3,6,9,12... Climbing Ladder
Shoulder 2 Overhead (115/75)
Box Jumps (24/20)

Tuesday 13 August 2013

August 14, 2013


Strength:
Power Clean
OTM X 8
3 Power Cleans at 80% every minute

6 X 5 Pull Ups (Strict, progression, L Pull Ups your choice)

5 Rounds
Every Minute perform:
100 Meter Shuttle Run
10 Slam Balls
Rest the remainder of the time

10 Benefites of Coffee for Health

Monday 12 August 2013

August 13, 2013


Strength:
Deadlift
3-3-3-3-3

WOD:
Wall Balls
50-35-20
Kettlebell Swings
20-35-50

Sunday 11 August 2013

August 12, 2013

Strength:
Back Squat
5-5-5-5-5

WOD:
10-9-8-7-6-5-4-3-2-1
Front Squat (115/85)
Push Press (115/85)

Friday 9 August 2013

August 10, 2013

Strength:
Snatch Deadlift
3-3-3-3

WOD:
20 Back Squat (155/115)
400 Meter Run
40 Push Ups
400 Meter Run
60 Kettlebell Swings (53/35)
400 Meter Run


August 09, 2013

Strength:
Back Squat
3-3-3-3-3
After each squat set do three high box jumps

WOD:
4 Rounds
:30 Seconds Pull Ups for max reps
:30 Seconds Burpees for max reps
:30 Seconds Pistols for max reps
:30 Seconds Hollow Rocks for max reps

Rest 1 Minute between each round

Wednesday 7 August 2013

August 08, 2013

Skill:
OTM X 10
5-15 Push Ups

WOD:
10 Minute AMRAP
Run 200 Meters
Max Reps Power Clean (135/95)

Post total reps in comments!!

Tuesday 6 August 2013

August 07, 2013

Strength:
Deadlift
5-5-5-5-5

WOD:
6 Rounds
Every Two Minutes complete:
10 Thrusters (115/85)
20 Kettlebell Swings
Post slowest time to comments


Monday 5 August 2013

Friday 2 August 2013

August 03, 2013

Strength:
Front Squat
3-3-3-3-3

WOD:
3 Rounds
45 Second AMRAP
Single Arm Thruster - Left Arm
15 Second Rest
45 Second AMRAP
Single Arm Thruster - Right Arm
15 Second Rest
45 Second AMRAP
Left Arm Kettlebell Snatch
15 Second Rest
45 Second AMRAP
Right Arm Kettlebell Snatch
1 Minute Rest


Come join CrossFit Limestone at the Princess St. Promenade at 2pm in front of Lululemon for our workout demo! Wear your Limestone shirts! 

Thursday 1 August 2013

August 02, 2013

"The Chief"
5 Rounds
3 Minute AMRAP
3 Power Clean
6 Push Ups
9 Air Squats
1 Minute Rest

Compare to May 24, 2013