Monday 30 September 2013

October 01, 2013

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

WOD:
On The Minute for 10 minutes
Do 8 Burpees and then Single Arm Kettlebell Thrusters
Post Total Reps

Sunday 29 September 2013

September 30, 2013

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

WOD:
50 Overhead Squats (95/65)
50 Push Ups
50 Box Jumps (24/20)
50 Kettlebell Swings (24/32)

Friday 27 September 2013

September 28, 2013

30 Rounds
Perform 1 Rep of Following Complex every :30 seconds
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat

September 27, 2013

Strength:
Snatch Complex

WOD:
3 Rounds
40 Double Unders
15 Push Ups
10 Power Cleans (135/95)

Wednesday 25 September 2013

September 26, 2013

Strength:
Overhead Squat
3-3-3-3-3

Pull Up
5-5-5-5-5

WOD:
8 Minute AMRAP
8 Push Press
16 Pistols

Tuesday 24 September 2013

September 25, 2013

Strength:
Thruster
3-3-3-3-3

WOD:
15 Min AMRAP
10 Burpees
15 Wall Balls
30 Overhead Walking Lunge (45/25)

Monday 23 September 2013

September 24, 2013

Strength:
Split Jerk
2-2-2-2-2

WOD:
20 Power Snatches (115/85)
800 M run
20 Power Snatches (115/85)

Today is Toonie Tuesday! Please donate a Toonie for CrossFit Limestones Run For the Cure

Sunday 22 September 2013

September 23, 2013

Strength:
5 rounds of the following Complex:
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push press
Rest two minutes between rounds


Tuesday is Toonie Tuesday. Please bring a Toonie to the class to support CrossFit Limestone's team. in Run For The Cure!!


Friday 20 September 2013

September 21, 2013

Strength:
Power Clean & Jerk
3-3-3-3-3

WOD:
5 Rounds
200 Meter Run
15 Shoulder to Overhead (135/95)

There are still spots in the Barbell Club!!! Sign up on the schedule



Thursday 19 September 2013

September 20, 2013

Skill:
Double Under
10 Rounds 
30 Seconds Max DU
30 Seconds rest

WOD:
100 Air Squats
30 Burpees
100 KettlebellSwings 
30 Ring Dips
100 Air Squats

There are still spots left in the CF Limestone Barbell Club. Go to our schedule to sign up!!!

Wednesday 18 September 2013

September 19, 2013

Strength:
Push Press
5-5-5-5-5

WOD:
5 Rounds
1 Minute Power Cleans
1 Minute Kettlebell Snatches
1 Minute Rest


Tuesday 17 September 2013

September 18, 2013

Strength:
On The Minute X 7
3 Power Snatches

Barbell Row
5-5-5-5-5

Waiter Walks
3 X 40 Meter


Monday 16 September 2013

September 17, 2013


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

WOD:
3 Rounds
400 Meter Run
30 Wall Balls


September 16, 2013

Strength:
Back Squat
5-5-5-5-5 (85% across)

WOD:
21-15-9
Front Squat  (70%)
Burpee


Friday 13 September 2013

September 14, 2013


Strength:
Overhead Squat
5-5-5-5-5

WOD:
Partner WOD
5 Rounds
200 Meter Shuttle Run
10 Slam Balls
8 Burpees
Both partners will do all 5 rounds. One partner does a round while the other rest. 

September 13, 2013

Skill:
Split Jerk

5 Attempts at max reps Thrusters (75%)

Strict Toes to Bar
3 X 5-10

Turkish Get Up
3-3-3

Wednesday 11 September 2013

September 12, 2013

Strength:
On The Minute
7 Rounds X 3 Power Cleans
Increase weight from September 03, 2013

WOD:
60 Walking Lunge (30 each leg)
50 Kettlebell Swings
40 Push Press
30 Walking Lunge 
20 Kettlebell Swings
10 Push Press

Tuesday 10 September 2013

September 11, 2013

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

WOD:
21-15-9
Power Snatch (115/85)
Wall Ball


Monday 9 September 2013

September 10, 2013

Strength:
Strict Press
3-3-3-3-3

WOD:
3 Rounds
30 Pistols
25 Sit Ups
20 Push Ups

Sunday 8 September 2013

September 09, 2013

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

WOD:
5 Rounds
10 Power Clean & Jerks
200 Meter Run

Friday 6 September 2013

September 07, 2013


WOD:
Three Rounds
Burpees
75 Pound Power Snatch
24 Inch Box Jump
75 Pound Thruster
Pull Ups

You move from each station after one minute. One round is a total of 5 minutes with a minute rest between each round. It is for total reps (1 point for each rep)

We have register a team for the Run For the Cure. If you would like to take part please visit our Facebook page

Thursday 5 September 2013

September 06, 2013

Skill:
Running

WOD:
On The Minute X 20
Odd - 20 Kettlebell Snatch
Even - 10 Slam Balls

Wednesday 4 September 2013

September 05, 2013

Strength:
Thruster
5-5-5-5-5

WOD:
2 Rounds
AMRAP
2 Minutes Front Squats (60%)
Rest 1 Minute
2 Minutes Box Jumps (24/20)
Rest 1 Minute
2 Minutes Kettlebell Swings
Rest 1 Minute


Tuesday 3 September 2013

September 04, 2013


Strength:
Push Jerk
5-5-5-5-5

WOD:
Tabata
20 seconds of work/10 seconds of rest for 8 rounds of each movement
Deadlift (135/95)
Air Squat
Push Up
Post total reps

Monday 2 September 2013

September 03, 2013


Strength:
Power Clean
On The Minute
7 X 3 Power Cleans

Back Squat
5-5-5-5-5

Pull Ups
5-5-5-5-5