Monday 29 December 2014

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

Sunday 28 December 2014

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

Friday 26 December 2014

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

Monday 22 December 2014

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)

Saturday 20 December 2014

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.

Thursday 18 December 2014

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…

Wednesday 17 December 2014

Tuesday 16 December 2014

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

Monday 15 December 2014

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

Sunday 14 December 2014

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)

Friday 12 December 2014

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

Thursday 11 December 2014

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


Wednesday 10 December 2014

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!!!

Tuesday 9 December 2014

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)

Monday 8 December 2014

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"

Saturday 6 December 2014

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

Friday 5 December 2014

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)

Wednesday 3 December 2014

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

Monday 1 December 2014

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)