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