WOD

Workout of the Day Posts

Monday, September 26, 2016

Dirty Thirty w/Intervals

Bike
Pulls ups
DL
Dips
Box jumps
Burpees
Wall balls
Cal row

Sunday, September 25, 2016

Power Clean
Every 90 seconds 70-80%

TABATA
KBS
Burpee to DBs

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Saturday, September 24, 2016

AMRAP in 30

500m row
400m run
20 cal bike
10 triple unders

Borrowed from CF Linchpin

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Friday, September 23, 2016

Wide Stance Box Squats

Sumo Deadlift

Strict Pull Up
4 x 8

Seated Row
4 x 12

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Thursday, September 22, 2016

5 min AMRAP x 4

200m Run
AMRAP w/ remaining time
5 Burpee Over Bar
10 OHS

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Wednesday, September 21, 2016

Press
3 x 5

EMOM in 12
1) 200/150m row
2) 10 HR Push Ups
3) 40 DU’s

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Tuesday, September 20, 2016

Rack Pull
Work up to today’s heavy 1rep

For Time:
50 Cal Bike
50 Pull Ups
50 Walking Lunge
5 Laps Sled Drag

Murph 2016

Monday, September 19, 2016

“Wittman”

7 Rounds

15 KB Swings
15 Power Clean
15 Box Jumps

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Sunday, September 18, 2016

Pause Bench Press
9 x 3

AMRAP in 12
1 Rope Climb
Heavy SB Carry
10 SA DB Power Snatch
Heavy SB Carry
20 Sit ups

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Saturday, September 17, 2016

Tabata

Row for Cal

Push Press

Box Jump

Wall Ball

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Friday, September 16, 2016

Box Squat – Front Squat

Barbell Row
4 x 8

3 Rounds
10 Pull Ups
15 RKB Swings

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Thursday, September 15, 2016

8oom Run

rest

15 – 12 – 9 – 6 – 3

DB Hang Squat
D.Ball to Shoulder
DU’s x2

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Wednesday, September 14, 2016

Sling Shot Bench

3 x
12 DB Press
12 Push Ups

3x
12 Band Pull Aparts
12 External Rotation
12 Body Row

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Tuesday, September 13, 2016

Close Stance Box Squat
work up to today heavy single

Glute Ham Raise
4 x 8

3x
16 RDL
16 Weighted Step up

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Monday, September 12, 2016

5 Rounds
30 seconds on, 30 second off:

Jerk

Burpee Box Jump

Lengths Sled Drag

Bike

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Murph 2016

Sunday, September 11, 2016

Bench + Chains

Tate Press
4 x 8

For Time:
10 Dips
21 Hollow Rocks
21 Cal Row

10 Dips
15 Hollow Rocks
15 Cal Row

10 Dips
9 Hollow Rock
9 Cal Row

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Saturday, September 10, 2016

5 rounds

5 HSPU
10 Box Jump
10 Thrusters
200m Run

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Friday, September 9, 2016

Front Squat – box squat

Deadlift
8 x 1

3x
10 Weighted Crunches
10 T2B
20 MB Russian Twist

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Thursday, September 8, 2016

2 Rounds:

3min AMRAP
5 Hang Power Snatch
5 Burpee

2 min rest

3min AMRAP
10 Sit Ups
10 Cal bike

2 min rest

3min
4oom Run
Max Reps Slam Ball

2 min Rest

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Wednesday, September 7, 2016

Dead Floor Press

6 Rounds
6 Ring Push Ups
12 SA KB High Pull
24 DU’s

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Tuesday, September 6, 2016

Deficit Sumo Deadlift

4x
8 Good mornings

Bulgarian Split Squat
100

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Monday, September 5, 2016

CrossFit Edmonton’s 6th annual “Murph”

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

 

Sunday, September 4, 2016

Hang Power Clean
3 x 3 60 – 80%

5 Rounds for time:
15 Cal Bike
6 Burpee
6 T2B
Rest

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Saturday, September 3, 2016

Partner WOD!

1200m Row

16 Rounds
4 HSPU
6 Box Jumps
6 SB Shoulder Clean

1200m Row

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Friday, September 2, 2016

Front Squat – Box Squat

Sumo Deadlift
8 x 1

AMRAP in 7 min
8 Body Rows
15 RKB Swing

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Thursday, September 1, 2016

For Time:

10 Box Jumps
10 Bar Muscle Ups

20 DB Snatch
20 Single Leg Squat

30 T2B
30 OHS

40 Hollow Rocks
40 MB Cleans

50 Burpees
50 triple Unders

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Wednesday, August 31, 2016

Hang Power Clean
1 RM

Strict Pull Ups
3 x 10

5 Rounds
4 Push Jerk
1 Lap Farmers Carry
20 DU’s
rest

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Tuesday, August 30, 2016

Pause Front Squat

AMRAP in 12:
5 HR Push Ups
10 Box Jumps
250m Row

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Monday, August 29, 2016

4 Rounds
10 Deadlift
20 DBall Weighted Lunges
1 lap Sled
rest

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Coach. Jason.

What’s in the boxes? 

Sunday, August 28, 2016

Bench w/ Chain
9 x 3

“Cameron B.”
5 Rounds:
10 PP 95/135
200m
2 Rope Climbs

Cam Barnes

cam barnes