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)