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)