August 30, 2014

Strength:

Split Jerk

2-2-2-2

Handstand Push Up

On The Minute X 8

WOD:

5 Rounds

30 Seconds Thrusters (115/75)

30 Seconds Rest

30 Seconds Box Jumps

30 Seconds Rest

30 Seconds Toes to Bar

30 Seconds Rest

Please Note:

1) There will be no classes on Monday

2) CrossFit Juniors will be starting on Saturday September 13

3) Starting September 13 there will be some changes to the schedule including Saturday morning. It will be posted by Tuesday

August 29, 2014

Strength:

Deadlift

3-3-3+

10 X 3 Strict Press @ 50%

WOD:

14.1

10 Minute AMRAP

30 Double Unders

15 Power Snatches (75/55)

Please Note: All classes are cancelled for the holliday!

August 28, 2014

Strength:

Back Squat

10-10-10

Kipping Pull Ups

6 Sets Max Reps

WOD:

3 Rounds

400 Meter Run

15 Push Press (95/65)

30 Kettlebell Swings (Russian-70/53)

Open gym for the day will be cancelled!

How Chronic Stress Leads to Imbalance Hormones

August 27, 2014

Strength:

1 Power Snatch + 1 Full Snatch

5 Sets

Speed deadlifts

10 X 3 Increase from August 21

WOD:

21 Power Cleans (155/115)

42 wall Balls

15 Power Cleans

30 Wall Balls

9 Power Cleans

18 Wall Balls

9 Sneaky Reasons for Your Bad Mood

August 26, 2014

Strength:

Push press

3-3-3-3+

4 Rounds

30 Seconds Max Pistols

30 Seconds Rest

WOD:

60 Calorie Row
50 Burpees
40 Box Jumps
30 Pull Ups
20 Burpees
10 Box Jumps

August 25, 2014

Strength:

1 Power Clean + 1 Clean

4 Sets

Front Squat

3-3-3-3+ (increase from Wednesday August 20)

WOD:

8 Minute AMRAP

10 Overhead Squats (135/95)

15 Toes to Bar

20 Double Unders

NBA Players Are Getting Serious About Their Food

August 23, 2014

Strength:

Deadlift

5-5-5+

Handstand Push Up

5 Sets of Max Reps (kipping allowed)

WOD:

"2/3 Kelly"

5 Rounds

400 Meter Run

20 Wall Balls

20 Box Jumps

August 22, 2014

Strength:

Push Jerk

6-6-6

10 X 3 Back Squats @50%

WOD:

On The Minute X 16

Even: 3 Power Clean @70%

Odd: Max Meters Row

August 21, 2014

Strength:

3 Position Snatch

5 Sets

Speed Deadlifts

10 X 3 on :45

WOD:

5 Rounds

30 Seconds Max Thrusters (115/75)

30 Seconds Rest

30 Seconds Toes to Bar

30 Seconds Rest

August 20, 2014

Good Luck to Nate and Beata in England

Strength:

Front Squat

5-5-5-5+

Barbell Row

5-5-5-5-5

WOD:

10 X On The Minute

50 Meter Sprints

Cash Out

Core Exercises

If you are interested in taking part in the CF Team Series please let me know ASAP so I can put together teams!

August 19, 2014

Strength:

3 Position Clean

5 Sets

Push Press

5-5-5+

WOD:

10 Minute AMRAP

30 Kettlebell Swings

20 Wall Balls

10 Handstand Push Ups

August 18, 2014

Strength:

Overhead Squat

5-5-5-5-5

On The Minute X 7

Strict Pull Ups

WOD:

5 Rounds

10 Hang Power Clean (135/95)

30 Air Squats

20 Kettlebell Snatch (10 a side)

August 16, 2014

Strength:

Snatch

Build up to a Heavy single

WOD:

"The Crippler"

30 Back Squats @225/155

1 Mile Run

Good Luck today to Janae, Eddy, Dylan and Tera at the CrossFit Belleville. 

August 15, 2014

Strength:

15 Minutes to achieve 1 RM in Clean + Jerk

WOD:

"Fran"

21-15-9

Thrusters (95/65)
Pull Ups

Undo The Damages of Sitting

August 14, 2014

Skill:

Handstand Walking

Row

1000 Meter Time Trial

WOD:

50 Pistols (alternating legs 25 a side)

40 Deadlift (185/135)

30 Toes to Bar

20 Handstand Push Ups

10 Muscle Ups

August 13, 2014

Strength:

On The Minute X 10

Snatch 1-3 Building

Front Rack Walking Lunges

5 Sets

WOD:

Surprise WOD (was suppose to be prowlers but too much rain is in the forecast so we will be doing a fun wod that is hard to explain)

10 Everyday Food Brands

August 12, 2014

Strength:

3 Strict Press + 5 Push Press

6 Sets Building

WOD:

4 Rounds

1 Minute Max Power Cleans (135/95)

1 Minute Rest

1 Minute Max Box Jumps

1 Minute Rest

1 Minute Max Row

1 Minute Rest

Favour Weight Training for Fat Loss

august 11, 2014

Strength:

15 Minutes to achieve a Front squat

3 RM

Muscle Up

5 Sets of Five

WOD:

8 Minute AMRAP

10 wall Balls

10 Burpees

August 09, 2014

Strength:

Split Jerk

1-1-1-1-1

Push Press

10-10-10

WOD:

Row 500 Meters

50 Deadlift (135/95)

50 Toes to Bar

50 Kettlebell Swings Overhead (53/35)

August 08, 2014

Strength:

Deadlift

10-10-10

Toes to Bar

2 Sets Max Reps Strict

2 Sets Max Reps Kipping

WOD:

"The Admiral" 

3 Rounds

20 Burpees

20 Front Squats

20 Box Jumps

August 07, 2014

Strength:

3 Clean + 1 Jerk

3 Sets

On The Minute X 6

Handstand Push Ups

WOD:

3 Rounds

10 Power Cleans (135/95)

20 Pull Ups

30 Double Unders

Who is interested in joining the CF Games Team Series? Link below!

CrossFit Games Team Series

August 06, 2014

Strength

Back Squat

10-10-10-10

WOD:

Every Minute on The Minute X 10

5 Push Jerks

10 Kettlebell Swings

Rest Two Minutes

Every Minute on The Minute X 7

10 Push Ups

20 Air Squats

August 05, 2014

Strength:

Snatch Pull + Snatch

6 sets

Barbell Row

6-6-6-6-6

WOD:

21-15-9 

Thruster

400 Meter Run

August 04, 2014

There will be only class today at 12:00!

Surprise Partner WOD

August 02, 2014

Strength:

Handstand Push Up

3 Sets of Max Reps

WOD:

"Endurance Cindy"

20 Minute AMRAP

250 Meter Row

2 Rounds of Cindy (5 Pull ups, 10 push ups, 15 air squats)

200 Meter Run

2 Rounds of Cindy