August 31, 2013

Skill:

Running

WOD:

3 Rounds

45 seconds Wall Balls

15 Second Rest

45 Seconds Box Jumps (24/20)

15 Second Rest

45 Seconds Sumo Deadlift High Pull (53/35)

15 Seconds Rest

Note: We will be adding more classes on Tuesday and Thursday mornings at 8:45 AM to 9:45 AM
Please check the schedule

August 29, 2013

Strength:

On The Minute X 10

3 Power Snatches

WOD:

4 Rounds

200 Meter Run

15 Thrusters

August 28, 2013

Benchmark Wod:

CrossFt Total

1 Rep Max Squat

1 Rep Max Strict Press

1 Rep Max Deadlift

15 Minutes to achieve each lift.

CrossFit Total Standards

Wednesday, August 2013

Strength:

Turkish Get Up

3-3-3-3

WOD:

5 Rounds

10 Push Press

15 Front Squats

How To Move Efficiently on All Fours

August 27, 2013

Strength:

12 Minutes to establish a max in the following complex

1 Power Clean + 2 Front Squats +  1 Push Jerk

WOD:

4 Min AMRAP

Kettlebell Snatches 

Rest 3 Minutes

21-15-9

Kettlebell Swings

Burpees

5 Minute Time Cap
Compare to July 08, 2013

Testosterone and Post WorkOut Nutrition 

August 26, 2013

Strength:

Back Squat

3-3-3-3-3

WOD:

21-15-9

Hang Power Clean (135/95)

Box Jump (24, 20)

Can Walking Really Add Years to Your Life?

August 24, 2013

Strength:

Deadlift

3-3-3-3-3

Push Press
5-5-5-5-5

20 Rep Max Back Squat

August 23, 2013

Strength:

Hang Power Snatch

2-2-2-2-2

WOD:

3 Rounds

1 minute sprint 100 meter shuttle

2 minute sprint 200 meter shuttle 

3 minute sprint 300 meter shuttle

Record fastest and slowest time

8 Things to Know About Sushi

August 22, 2013

This is Colin's last week of coaching before he goes off to school.
We wish the best and look forward to seeing him on weekend visits
Good Luck!!!

Strength:

Back Squat

3-3-3-3-3

WOD:

Death By Clean and Jerk (135/95)

First minute perform one clean and jerk, second minute perform two clean and jerks, third minute perform three clean and jerks. Continue until you cannot complete the reps in the minute for a total of 20 minutes. If you do not complete the number then start again at 1 until 20 minutes has finished. 

August 21, 2013

Skill:

OTM X 16

Odd: 5-15 Pull ups

Even: 5-15 Push Ups

Increase by 3 reps from July 08, 2013

WOD:

"Nancy"

5 Rounds

400 Meter Run

15 Overhead Squats

Compare to June 14, 2013

August 20, 2013

Strength:

Strict Press

3-3-3

Push Press

3-3-3

Push Jerk

3-3-3

Increase in weight for every set

August 19, 2013

Strength:

Front Squat

3-3-3-3-3

WOD:

"200"

1 Minute Max Burpees

1 Minute Max Box Jumps

1 MinuteMax  Kettlebell Swings

1 Minute Max Slam Balls

Add the total reps between the four movements and finish to a score of 200 with Wall Balls

Score = Time to complete wall balls

August 17, 2013

Strength:

3 Sets of Max Unbroken Power Snatches (135/95)

Rest two - three minutes between sets

3 Sets of Max Unbroken Clean & Jerks (155/115)

Rest two - three minutes between sets

WOD:

30 Kettlebell Snatches

30 Burpees

20 Kettlebell Snatches

20 Burpees

10 Kettlebell Snatches

10 Burpees

August 16, 2013

WOD

"Helen" with pushups

3 Rounds

Run 400 M

21 kettlebell Swings (53/35)

12 Push Ups

August 15, 2013

Strength:

Turkish Get Up

3-3-3-3

WOD:

AMRAP 8

3,6,9,12... Climbing Ladder

Shoulder 2 Overhead (115/75)

Box Jumps (24/20)

7 Factors That Impair Your Workout Recovery

August 14, 2013

Strength:

Power Clean

OTM X 8

3 Power Cleans at 80% every minute

6 X 5 Pull Ups (Strict, progression, L Pull Ups your choice)

5 Rounds

Every Minute perform:

100 Meter Shuttle Run

10 Slam Balls

Rest the remainder of the time

10 Benefites of Coffee for Health

August 13, 2013

Strength:

Deadlift

3-3-3-3-3

WOD:

Wall Balls

50-35-20

Kettlebell Swings

20-35-50

August 12, 2013

Strength:

Back Squat

5-5-5-5-5

WOD:

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

Front Squat (115/85)

Push Press (115/85)

The History Of Sugar (Warning: It is not a sweet story)

August 10, 2013

Strength:

Snatch Deadlift

3-3-3-3

WOD:

20 Back Squat (155/115)

400 Meter Run

40 Push Ups

400 Meter Run

60 Kettlebell Swings (53/35)

400 Meter Run

August 09, 2013

Strength:

Back Squat

3-3-3-3-3

After each squat set do three high box jumps

WOD:

4 Rounds

:30 Seconds Pull Ups for max reps

:30 Seconds Burpees for max reps

:30 Seconds Pistols for max reps

:30 Seconds Hollow Rocks for max reps

Rest 1 Minute between each round

13 Nutrition and Training Facts We All Agree On!!!

August 08, 2013

Skill:

OTM X 10

5-15 Push Ups

WOD:

10 Minute AMRAP

Run 200 Meters

Max Reps Power Clean (135/95)

Post total reps in comments!!

Are We Killing Our Sports Gene?

August 07, 2013

Strength:

Deadlift

5-5-5-5-5

WOD:

6 Rounds

Every Two Minutes complete:

10 Thrusters (115/85)

20 Kettlebell Swings

Post slowest time to comments

August 06, 2013

Strength:

Power Snatch

2-2-2-2-2-2

Push Press

5-5-5-5-5

Front Squat

10-10-10

The Truth About Sugar - A Success Story!!

August 03, 2013

Strength:

Front Squat

3-3-3-3-3

WOD:

3 Rounds

45 Second AMRAP

Single Arm Thruster - Left Arm

15 Second Rest

45 Second AMRAP

Single Arm Thruster - Right Arm

15 Second Rest

45 Second AMRAP

Left Arm Kettlebell Snatch

15 Second Rest

45 Second AMRAP

Right Arm Kettlebell Snatch

1 Minute Rest

Come join CrossFit Limestone at the Princess St. Promenade at 2pm in front of Lululemon for our workout demo! Wear your Limestone shirts! 

August 02, 2013

"The Chief"

5 Rounds

3 Minute AMRAP

3 Power Clean

6 Push Ups

9 Air Squats

1 Minute Rest

Compare to May 24, 2013

Prepare to Prepare - By Glenn Pendlay