December 30, 2014

Strength:

5 Sets

5 Power Cleans

5 Front Squats

5 Shoulder to Overhead

Every two minutes complete one set of the complex.

Bench Press

5-5-5-5-5

Barbell Row

5-5-5-5-5

December 29, 2014

Strength:

Back squat

10-10-10

Strict Pull Ups

5X5

WOD:

15 Minute AMRAP 

 20 calorie Row

15 Air Squats

10 Push Ups

December 27, 2014

Strength:

On The Minute X 15

1 - 5 Minutes: 3 Strict Press

6 - 10 Minutes: 3 Push Press

11 - 15 Minutes: 3 Push Jerks

WOD:

3 Rounds

10 Power Cleans (115/105)

20 Toes to Bar

30 Double Unders

December 23, 2014

Teens during the 12 Days of Xmas!

Strength:

On The Minute X 15

1 - 5 Minutes; 3 Overhead Squats

6-10 Minutes: 3 Front Squats

11-15 Minutes: 3 Back Squats

The goal of this strength piece is to do three squats every minute. The first five minutes are Overhead squats, then the next five are front squats and finishing at back squats. Try to increase in weight every single minute. 

WOD:

Death By Power Clean and Jerk (135/95) for 15 Minutes

First minute: 1 Clean and Jerk

Second Minute: 2 Clean and Jerks

Third Minute: 3 Clean and Jerks

Continue this pattern until you can't complete the number of reps for clean and jerks in the minute. If you do not get to 15 start at 1 again on the next minute and continue until the clock reaches 15 minutes. 

December 22, 2014

Strength:

3 Position Snatch

Toes to Bar

Strict and Kipping technique

WOD:

3 Rounds

10 Deadlift (225/155)

10 Ring Dips

Then

15 Burpee Box Jumps

Then

3 Rounds

250 Meter Row

10 Goblet Squats (70/53)

December 20, 2014

Partner WOD:

"Barbara"

5 Rounds

20 Pull Ups

30 Push ups

40 Sit Ups

50 Air Squats

One partner does a full round then the next partner does a round. The rest is when your partner is doing the round.

December 19, 2014

Strength:

Back Squat

On The Minute X 8

3 Back Squats

Handstand Walking

WOD:

7 Minute AMRAP

3 Thrusters (100/70)

3 Chest To Bar

6 Thrusters

6 C2B

9 Thruster

9 C2B

Etc…

9 Alternatives for the Back Squat

December 18 2014

Strength:

Bench Press

5-5-5-5-5

Barbell Row

5-5-5-5-5

WOD:

"11.4"

6 Minute AMRAP

1 Squat Clean + Jerk (165/105)

Check out Emma Cronk (our old coach that we miss) being featured in this cool blog called Get Livin

December 17, 2014

Strength:

On The Minute X 8

3 Deadlift

Handstand Push Up

5-5-5-5-5

WOD:

14.4

14 Minute AMRAP

60 Calorie Row

50 Toes to Bar

40 Wall Balls

30 Power Clean (135/95)

20 Muscle Ups

Programming for Gymnastics in CrossFit

December 16, 2014

Strength:

On The Minute X 8

3 Push jerks

Pistol Progressions

6 Sets

WOD:

11.4

10 Minute AMRAP

60 Bar Facing Burpees

30 Overhead Squats (120/90)

10 Muscle Ups

December 15, 2014

Position is Power!

Strength:

On The Minute X 8

3 Front Squats

On The Minute X 6

5-10 Strict Pull Ups

WOD:

14.1

10 Minute AMRAP

30 Double Unders

15 Power Snatches (75/55)

December 13, 2014

Strength:

1 Rep Max

You have 15 Minutes to go for a 1 Rep Max in any movement you choose!

WOD:

Partner WOD

One partner will do the full 4 minute AMRAP while the other one rest. When the four minutes is finished the second partner will start their four minute amrap. When the second 4 minute amrap finishes, the first partner starts the 3 minute amrap and so on until the one minute amrap is complete.

4 Minute AMRAP

10 Pull Ups

10 Push Ups

10 Power Snatches

3 Minute AMRAP

10 Pull Ups

10 Push Ups

10 Power Snatches

2 Minute AMRAP

10 Pull Ups

10 Push Ups

10 Power Snatches

1 Minute AMRAP

10 Pull Ups

10 Push Ups

10 Power Snatches

December 12, 2014

Happy Birthday Tera (shocking she is doing a selfie!)

Strength:

Overhead Squat

3-3-3-3

WOD:

14.5

21-18-15-12-9-6-3

Thrusters (95/65)

Bar Facing Burpees

December 11, 2014

Happy Birthday to Andrew Nador, not a bad looking chap

Strength:

On The Minute X 10

2 Power Clean

Front Squat

2-2-2-2

WOD:

5 Rounds

5 Deadlifts

1 Length Kettlebell Lunge (70/53)

5 Strict Pull Ups

1 Length Kettlebell Lunge (70/53)

Todays workout was designed by Sarah, our placement student. This is our last week with her. Still undecided if she has passed yet. So please make it very difficult for her when she is coaching the class today!!!

December 10, 2014

Strength:

On The Minute X 10

2 Split Jerks

Handstand Push Up

5-5-5-5-5

WOD:

15 Minute AMRAP

200 meter Row

15 Shoulder to Overhead (135/95)

15 Box Jumps (24/20)

December 09, 2014

Strength:

Power Snatch

10 Sets X 2 Reps (work to a heavy touch and go)

Strict Toes to Bar

5 Sets of 5

WOD:

8 Minute AMRAP

3 Front Squat (135/95)

3 Burpees

3 Pull Ups

6 Front Squats

6 Burpees

6 Pull Ups

etc.

December 08, 2014

Congratulations to Bob and Pete for competing in Brockville's WOD4Toys. Bob placed second sand Pete placed sixth!!!

CrossFit Football Total

1 Rep Back Squat

1 Rep Power Clean

1 Rep Bench Press

Or

CrossFit Total

1 Rep Back Squat

1 Rep Strict Press

1 Rep Deadlift

Pick one total and try to max out in each lift. You have 15 minutes per lift to achieve a max. Then take your weight lifted from each exercise and add up the total weight and that is your "CrossFit Total"

December 06, 2014

Strength:

Deadlift

10 X 3

WOD:

3 Rounds

1 Minute Each

Wall Balls

Battling Ropes

Box Jumps

Kettlebell Swings (overhead)

Pull Ups

December 5, 2014

Overhead Squat

3-3-3-3

Strict Toes 2 Bar/Kipping T2B Practice

5 Sets

WOD

30 Calorie Row

30 Bar Facing Burpees

30 Clean and Jerks (135/95)

December 4, 2014

Gina hitting a #115 PR

Strength:

Front Squat

3-3-3-3

Handstand Push Up

5-5-5-5-5

WOD:

10-9-8-7-6-5-4-3-2-1

Deadlift (225/155)

Push Up

December 03, 2014

Strength:

Clean + Jerk

1+1 - 1+1 - 1+1 - 1+1

WOD:

3 Minute AMRAP

5 Ring Dips

7 Pull Ups

1 Minute Rest

3 Minute AMRAP

2 Power Snatches

2 Box Jumps

4 Power Snatches 

4 Box Jumps

ETC

1 Minute Rest

3 Minute AMRAP

10 Wall Balls

10 Burpees

December 02, 2014

Strength:

Back Squat

8-8-8-8

Barbell Row

5-5-5-5-5

WOD:

3 Rounds

30 Kettlebell Swings (53/35 overhead)

20 Toes to Bar

10 Shoulder to Overhead (155/105)

December 01, 2014

Congratulations to Amy and Andrew for taking first place at the Battle of the AMRAPs in Scarborough. And great performance by Dylan, Janae, Tera and Bob at the Threshold Competition where they placed fourth over all. Great job everyone we are all very proud.

Strength:

On The Minute X 7

1 Snatch

Strict Pull Ups/Muscle Up Progressions

WOD:

5 Rounds

5 Power Cleans (155/105)

10 Front Rack Walking Lunges (155/105)

5 Handstand Push Up

November 30, 2014

Strength:

Choice

4-4-4-4

Team WOD

50 Wall Balls - Wall Sit
50 Pull Ups - Plank
50 KB Swings (53/35) - Sit Up 50
50 Box Jumps - Hollow Hold
50 Cal Row - 50 GHD

While one partner works the other holds or does core skill.
Switch Between the two to complete total reps

November 29, 2014

Strength:

Push Press

4-4-4-4

WOD:

3 Rounds

40 Kettlebell Swings (overhead)

30 Wall Balls

20 Box Jumps

10 Pull Ups

There are still spots available for the Christmas Party. Please ask the coaches about details. 

November 28, 2014

Strength:

On The Minute X 7

2 Power Snatch

(Increase from November 21)

On The Minute X 7

2 Power Clean & Jerk

(Increase from November 21)

WOD:
7 Rounds
5 Back Squat (225/155)
10 Burpees

November 27, 2014

The timeline of our gym. Started off in 400 square feet at the Live Well, move to a warehouse with no heat while the renos were being finished. Then we had 2800 square feet and now we have just under 5,000 square feet. Its been a roller coaster 

Strength:

Clean + Jerk

2+1 - 2+1 - 2+1 - 2+1

Clean Pulls

3-3-3-3-3

WOD:

Tabata

8 Rounds

20 Seconds work

10 Seconds rest

Shoot Throughs

Kettlebell Swing

Shoulder Taps

November 26, 2014

Strength:

Front Squat

3-3-3-3

Bench Press

5-5-5-5-5

WOD:

7 Minute AMRAP

3 Deadlift (225/155)

3 Wall Balls

6 Deadlifts

6 Wall Balls

9 Deadlift

9 Wall Balls

……..

November 25, 2014

Congrats to Kira and Leanne for their Half Marathon!

Strength:

Snatch

2-2-2-2

Handstand Push Up

5-5-5-5-5

WOD:

AMRAP 12

Row 250 Meters

10 Burpees

12 Chest to Bar/6 Muscle Ups

November 24, 2014

Strength:

Back Squat

10-10-10-10

Strict Toes to Bar

5-5-5-5-5

WOD:

4 Rounds

6 Ring Dips

9 Power Snatch (115/75)

12 Front Squat (115/75)

November 21, 2014

Strength:

On The Minute X 14

Minutes 1-7

3 Power Snatches

Minutes 8-14

3 Power Cleans + Jerks

Build during the sets!

WOD:

5 Minute AMRAP

Row 15 Calories

15 Pull Ups

Rest 2 Minutes

5 Minute AMRAP

5 Shoulder to Overhead (155/105)

5 Burpee Over Bar

What's Living On Your Skin?

November 20, 2014

Jennie in Las Vegas for her marathon. Not a bad spot to do one versus Philadelphia 

Strength:

Back Squat

10-10-10-10

Add weight from November 10

Gymnastics

WOD:

50 Double Unders

3 Rounds

10 Deadlift (275/185)

10 Strict Handstand Push Ups

Then

50 Double Unders

November 19, 2014

Pete warming up

Strength:

Clean + Jerk

3+1-3+1-3+1

Muscle Up Progressions

5 X 5

WOD:

5 Rounds

2 Minute AMRAP

10 Thrusters

10 Box Jump Overs

Rest 1 Minute

November 18, 2014

PR for Kira

Strength:

Front Squat

5-5-5-5

Increase from November 13

Push Press

6-6-6-6

WOD:

21-15-9

Overhead Squat (115/75)

Toes to Bar

November 17, 2014

Strength:

Snatch

3-3-3

Clean Pulls

3-3-3-3-3

WOD:

4 Rounds

1 Length Front Rack Walking Lunge

15 Strict Pull Ups

20 Shoulder Taps

November 15, 2014

Strength:

Gymnastics

WOD:

Partner WOD

"Team Jack"

20 Minute AMRAP

10 Push Press

10 Kettlebell Swings

10 Box Jumps

6 Hard Truths About Exercise

November 14, 2014

Strength:

Two Position Clean

1 High Hang + 1 At Knee

6 Sets

WOD:

"Tommy Mac"

2 Rounds

12 Burpees

12 Thrusters (115/75)

12 Burpees

12 Power Snatches

12 Burpees

12 Push Jerks

12 Burpees

12 Hang Cleans (squat cleans)

12 Burpees

12 Overhead Squats

Note: Please go to our Facebook page for more information about our Movember event on November 21

November 13, 2014

Intense battle of Plank Wars

Strength:

Front Squat

5-5-5-5

Increase from November 06

Bench Press

10-10-10-10

WOD:

3 Rounds

21 Kettlebell Swings (70/53)

15 Pull Ups

12 Handstand Push Ups

Fish Oil Dangerous?

November 12, 2014

Happy Birthday Kira

Strength:

Snatch

1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat

Strict Press

6-6-6-6-6

WOD:

On The Minute X 10

3 power Cleans Building

On November 21 we will be hosting a fundraiser for Movember. There will be Bring a Friend, games for little kids, BBQ and over events. Please go to our Facebook page for details!!!

November 11,2014

For Time

"Murph"

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

When you are doing this workout, remember what others have done for us!

This workout is named after Lt Michael Murphy who died in Afghanistan June 28th, 2005

November 10, 2014

Strength:

Back Squat

12-12-12-12

Add weight from November 04

2 Sets Max Strict Toes to Bar

Rest 1:00

2 Sets Max Kipping Toes to Bar

Rest 1:00

WOD:

5 Rounds

30 Calorie Row

10 Pistols

10 Shoulder to OverHead (135/95)

November 08, 2014

Xander practicing Muscle Ups

Strength:

Snatch Balance

1-1-1-1-1-1

WOD:

Partner WOD

Coaches Surprise!!!

November 07, 2014

Strength:

1 Push Press + 1 Push Jerk + 1 Split Jerk

6 Sets Building To Maxish!

4 Stage Pull

1 Deadlift to Knee + 1 Deadlift + 1 Clean Pull + 1 Power Clean

6 Sets Building

Ring Push Up

6 Sets Max reps

November 07, 2014

Strength:

Front squat

5-5-5-5

Handstand Push Up

3 Sets Max Unbroken

WOD:

5 Rounds

15 Deadlift (225/155)

25 Wall Balls

Rest 1 Minute

November 05, 2014

Strength:

Snatch Complex

5 Snatch Pulls + 5 Hang Power Snatches + 5 Overhead Squats

Lever Practice and Handstand Walking

WOD:

20 Toes to Bar

40 Push Ups

2 Lengths OH Walking Lunge (right arm)

80 Double Unders

2 Lengths OH Walking Lunge (left arm)

40 Push Ups

20 Toes to Bar

November 04, 2014

Good Luck to Steve and Emma, We will miss you

Strength:

Back Squats

12-12-12-12

Strict Pull Ups

5 Sets 5-15

WOD:
4 Rounds
1 Minute Row
1 Minute  max Shoulder to Overhead (155/105)
1 Minute Rest

November 03, 2014

Strength:

5 Power Cleans + 5 Front squats + 5 Push Press

5 Sets with 2:00 minute rest between sets

WOD:

70 Burpees

60 Kettlebell Swings (70/53)

50 Box Jumps

40 Pull Ups

30 Kettlebell Swings (70/53)
20 Ring Dips

Paleo Friendly Cheat Day Meals

November 01,2014

This WOD is for Amy and Steve:

Every Minute On The Minute

5 Thrusters

Minutes 1-3 75/55

Minutes 4-6 95/75

Minutes 7-9 115/95

Follow this pattern of adding 20 pounds every 3 minutes until the reps can't be completed!

October 31, 2014

Strength:

Speed Deadlift

10 X 3 @ 60%

Skill Practice

Muscle up or Lever Practice

WOD:

8 Minute AMRAP

20 Double Unders

3 Power Snatches (115/75)

20 Double Unders

6 Power Snatches (115/75)

20 Double Unders

9 Power Snatches

Continue this pattern for the remainder of the time

Please don't forget to wear your Halloween costume to class. Best costume gets a prize!!!

October 30, 2014

Please don't forget to wear your costume October 31. Prize for the best costume!!!

Strength:

Power Clean

3-3-3-3-3

Clean Pulls

3-3-3-3-3

WOD:

21-15-9

Front Squat (155/95)

Pull Up

Note: Next week we will start another cycle of complexes. They were so much fun last time!!!

October 29, 2014

Strength:

Speed Push Press

10 (sets) X 3

Barbell Row

5-5-5-5-5 (building heaviest)

WOD:

4 Rounds

30 Kettlebell Swings

20 Handstand Push Ups

10 Overhead Squats (135/95)

Note: The sign up list is up for the Paleo Challenge. We will meet on Sunday at 1:00 PM to go over details of what it involves including the point system and how you lose points (such as having an entire pizza). 

October 28, 2014

Strength:

Power Snatch

3-3-3-3-3

Snatch Pulls

3-3-3-3-3

Front Rack Walking Lunge

5 Sets of Two Lengths

Plus Strict Pull Ups

Rest 60 Seconds

Intro To Weightlifting: Cleans

October 27, 2014

Back Squat

10-10-10-10

Strict Toes to Bar

5 Sets of max reps (increase from October 21)

WOD:

3 Rounds

5 Power Cleans (135/95)

7 Push Ups

9 Pull Ups

Rest 90 Seconds

3 Rounds

4 Power Cleans

6 Push Ups

8 Pull ups

Rest 60 Seconds

3 Rounds

3 Power Cleans

5 Push Ups

7 Pull Ups

October 25, 2014

Partner WOD:

Squat 15000 Pounds

Shoulder to Over head 8000

Between you and your partner, you must squat 15000 pounds. You can use any type of squat (example: 100 back squat. Must complete 150 back squats total. Same as shoulder to over head)

Do It Yourself MSR techniques

October 24, 2014

Strength:

Split Jerk

1-1-1-1-1

WOD:

"Nutts"

This was the first Canadian hero WOD

10 Handstand Push Ups

15 Deadlift (250/165)

25 Box Jumps

50 Pull Ups

100 Wall Balls

200 Double Unders

October 23, 2014

Strength:

Deadlift

10-10-10

Muscle Up

5 Sets Max Reps

WOD:

3 Rounds

21 Toes to Bar

15 Box Jumps

9 Power Clean and Jerks (155/105)

October 22, 2014

Strength:

Hang Clean

1-1-1-1-1-1

Strict Handstand Push Up

5 Sets Max Unbroken

Rest 90 Seconds

WOD:

5 Rounds

10 Front Squats (135/95)

10 Bar Facing Burpees

Rest 90 Seconds

Clean and Jerk Rack Positions

October 21, 2014

Strength:

Strict Press

1-1-1-1-1

Strict Toes to Bar

5 Sets Max Reps

WOD:

4 Rounds

1 Minute Max Row for calories

1 Minute Max Hang Power Snatch (95/65)

1 Minute Max Double Unders

1 Minute Rest

Intro To Weightlifting Technique: Snatch

Weightlifting for a Non-Competitor

October 20, 2014

Strength:

Hang Snatch

1-1-1-1-1

Back Squat

1-1-1-1-1

WOD:

3 Rounds

15 Chest to Bar Pull Ups

15 Thrusters (95/65)

October 18, 2014

Strength:

Split Jerk

2-2-2-2

Handstand Push Up

5 Sets of as many strict HSPU

Rest 90 seconds

WOD:

"Sgt. Slaughter"

3 Rounds

1 Minute to complete 100 meter run (50 meters and back)

2 minutes to complete 200 meter run (100 meters and back)

3 minutes to complete 300 meter run (50 meters and back, 100 meters and back)

The rest of the minute is rest. This is a sprint workout, probably our last of the 2014 season.

October 17, 2014

Strength:

1 Snatch Pull + 1 Snatch

6 Sets

Turkish Get Ups

3-3-3

WOD:

14 Minute AMRAP

50 Calorie Row

40 Power Snatches (75/55)

30 Wall Balls

20 Jumping Back Squats (75/55)

10 Muscle Ups

October 16, 2014

Tera and Janae

Strength:

Strict Press

3-3-3-3+

Strict Pull Up

On The Minute X 6

WOD:

3 Rounds

10 Power Cleans (155/105)

15 Front Sqauts

20 Toes To Bar

October 15, 2014

Strength:

On The Minute

Speed Deadlifts

10 X 3

Increase from September 30

Ring Dip

5-5-5-5-5

WOD:

4 Rounds

400 Meter Run

20 Burpees

Rest 1 Minute

Canada Scores D on Physical Activity

October 14, 2014

Strength:

On The Minute

2 Power Cleans

Start Heavy

Back Squat

3-3-3+

WOD:

On The Minute X 14

Odd: 30 Double Unders + 15 Air Squats

Even: 7 Shoulder to Overhead (135/95) + 15 Kettlebell Swings

Intro to Olympic Lifting Class: Jerk

October 12, 2014

Strength

Choice

5-5-5-5+

WOD

3 ROUNDS

1 Min Box Overs

1 Min Plank

1 Min O/H Squat (75/45)

1 Min Knees to Elbows

1 Min Rest

Cashout
5 x 30 sec Hollow Holds

October 11, 2014

Note: There will not be any classes on Monday but join us at 510 Cheryl Place on Monday for capture the flag and a potluck. All are invited!!!

WOD:

25 Minute AMRAP

With a Partner

Partner A runs 400 Meters

Partner B does max reps hang power clean (135/95)

Then switch so partner B runs 400 meters and partner A does max reps hang power cleans

Total reps of Hang Power Clean

then

Partner A run 400 meters

Partner B does max reps front squats

Then switch

Total reps of front squats

then

Partner A runs 400 meters

Partner B does max reps of burpees

Then switch

Total reps of burpees

then

Partner A runs 400 meters

Partner B does max reps of Double unders

Then switch

Total reps of DU

then

Partner A runs 400 meters

Partner B does max reps sit ups

Total reps of sit ups

If finished repeat before 25 minutes repeat!

October 10, 2014

Strength:

Split Jerk

3-3-3-3-3

Skill:

Handstand Walking

WOD:

AMRAP 15 Minutes

200 Meter Run

15 Deadlift (185/115)

30 Wall Balls

October 09, 204

Strength:

Back Squat

5-5-5-5+

Barbell Row

5-5-5-5-5

WOD:

Every Minute On The Minute X 12

Odd - 5 Thrusters

Even - 20 Kettlebell Swings 

October 08, 2014

Strength:

2 Position Clean

1 High Hang + 1 Low Hang

5 Sets Building

WOD:

600 Meter Run

15 Muscle Ups

20 Burpee Box Jumps

15 Muscle Ups

600 Meter Run

A cool video to think about while doing muscle ups

October 07, 2014

Strength:

Deadlift

5-5-5-5

WOD:

5 Rounds

10 Power Clean + Jerks (135/95)

15 Toes to Bar

Cash Out

Reverse Tabata L-Sit

8 Rounds

10 Seconds Hold L-Sit

20 Seconds rest

Congratulations to Eddy and Kay for tying the knot this weekend!!

*Intro To Weightlifting*
Technique Focus
Cleans

October 06, 2014

CF Limestone at Run for the Cure

Strength:

1 Snatch Pull + 1 Hang Snatch

6 Sets Building

Strict Press

5-5-5+

WOD:

3 Rounds

400 Meter Run

20 Back Squats (135/95)

10 Handstand Push Ups

Thank you everyone who took part on Saturday! We had a great day. And great job on everyone who did Run For The Cure on Sunday. It was a busy weekend for CF Limestone

October 04, 2014

"Giving Isabelle A Lift"

WOD 1

10 Minute AMRAP

150 Meter Row

15 Wall Balls (20/14)

15 Box Jumps (24/20)

WOD 2

"Isabel"

30 Snatches (135/95)

WOD 3

Slam Ball Toss

3 Attempts for farthest throw

WOD 4

7 Minute AMRAP

Thruster + Burpee Ladder

3 Thrusters (95/65)

3 Bar over Burpees

6 Thrusters

6 B.O.B

9 Thrusters

9 B.O.B.

…..

October 03, 2014

I think/hope Stephane is giving a mobility exercise?

Strength:

Speed Back Squats

10 Sets of 3 Reps @ 55%

WOD:

"200"

You must complete 200 reps to finish the WOD!

1 Minute Max Row for Calories

1 Minute Max Burpees

1 Minute Max Handstand Push Ups

1 Minute Max Kettlebell Swings OH (53/35)

At the end of the 4 minute, you must complete the remainder of the reps with Wall Balls. The clock starts at the fourth minute. Your time is how long it takes to do the wall balls

Cash Out

4 X 10 Good Mornings

October 02, 2014

Skill

Handstand Walking

Strength:

Front Rack Walking Lunge

5 Sets of 2 Lengths of Gym

Super set with Ring Push Ups

WOD:

9 Minute AMRAP

9 SDLHP (70/53)

9 Overhead Squats (95/65)

A Mental Trick From the Toughest Team

October 01, 2014

Strength:

1 Snatch Pull + 1 Power Snatch + 1 Hang Snatch

6 Sets Building

3 Attempts at Max Pull Ups

Max Pull Ups in One Minute

Rest 90 Seconds

WOD:

"D.T."

5 Rounds

12 Deadlifts (135/95)

9 Hang Power Cleans

6 Push jerks

Happy Birthday to Sue, this workout was requested by her. Its for sure a badass WOD

September 30, 2014

Strength:

Speed Deadlifts

10 X 3 reps @ 55 %

On :45 seconds

Ring Dip

4 Sets of 5-10 reps

WOD:

3 Rounds

3 Minute AMRAP

10 Wall Balls

10 Box Jumps

Rest 1 Minute

Tonight's Intro To Weightlifting class will be focusing on the Snatch

September 29, 2014

Strength:

Overhead Squat

5-5-5-5-5

3 X Max Toes to Bar in 60 seconds

Rest 90 seconds

WOD:

Run 400 Meters

21 Strict Press

Run 400 Meters

21 Push Press

Run 400 Meters

21 Push Jerks

Note:

Next Saturday CF Juniors and Open gm will be cancelled for "Giving Isabel a Lift"

September 27, 2014

Strength:

1 Push Press + 1Split Jerk

Build to a max set

WOD:

Partner WOD

With a partner

Run 400 meters with a medicine ball

70 Thrusters (75/55)

400 meter run with med ball

70 Hang Power Snatches (75/55)

400 meter run with med ball

70 Thrusters (75/55)

400 meter run with med ball

*one med ball between you and your partner for the 400 meter run

Reminder: we are having our fundraiser event next Saturday. Please come out to join us either to participate, watch or for the BBQ and pet the service dogs!!!

September 26, 2014

Strength:

"Klokov"

6 Sets

1 Deadlift + 1 Full Clean + 1 Front Squat + 1 Split Jerk

WOD:

A) 3 attempts at fastest 500 meter row

Rest 3 Minutes between attempts

B) "Annie"

50-40-30-20-10

Double Unders

Sit Ups

September 25, 2014

Strength:

OTM X 16

Odd - Handstand Push Ups 5-15

Even - Pull Ups 5-15

 WOD:

5 Rounds

10 Power Snatches (115/75)

30 Wall Balls

Note: We will be offering Beginner Olympic Weightlifting classes starting on Tuesday nights at 6:15. We will be cycling through the lifts. First week will be snatches, second week Cleans and third week being Jerks. We will repeat this process. If any questions please ask!!!

September 24, 2014

Strength:

4 Sets

4 Front Squats + 7 Back Squats @ 80% of Front Squat 1 RM or increase weight from  September 19

Rest Two minutes

Barbell Row

7-7-7-7

WOD:

Tabata

8 Rounds of 20 seconds with 10 seconds rest

Push Press

Burpee Over Bar

L-Hangs

September 23, 2014

Strength:

5 Sets

1 Snatch Pull + 1 Power Snatch + Hang Snatch

Rest 90 seconds between sets

4 Sets

Strict Pull Ups - Increase from September 17

WOD:

Run 400 Meters

21 Power Clean (135/95)

Run 400 Meters

21 Toes To Bar

Run 400 Meters

21 Thrusters (135/95)

The End of The World as We Know It