WOD

Workout of the Day Posts

Monday, December 5, 2016

10 Rounds

:30 sec Wall Balls
:30 sec Burpees
Rest

img_0431

Sunday, December 4, 2016

Snatch Push Press

AMRAP in 12 min:
4 MU’s
8 HSPU
16 KB Swings

img_0389

December 3, 2016

Tabata This!

Row
Rest

Squat
Rest

Pull-up
Rest

Push-up
Rest

Sit-up

Courtrsty of CF.COM

img_0283

Friday, December 2, 2016

Clean Deadlift + High-Hang Clean + Hang Clean
5 x 1

Clean Pull
3 x 3

4 Rounds 
10 cal
Lap farmers carry
12 T2B 

img_0256

Thursday, December 1, 2016

30 TGU

Rest

AMRAP in 10
15 Box Jumps
10 DB Thrusters
1 Rope Climb

img_0267

Wednesday, November 30, 2016

Snatch Push Press
5 x 3

Pull Ups
3 x Max Reps

8 minutes
500m Row
AMRAP
7 Wall Balls
7 RKB Swings
7 Burpees

img_0385

Tuesday, November 29, 2016

Snatch Deadlift + High Hang Snatch + Snatch

Halting Clean Deadlift (upper thigh) + Power Position

4 x
1 length Reverse Lunge Row
20 DB Walking Lunge
8 Glute Ham Raise

img_0305

Monday, November 28, 2016

5 rounds
50 DUs
30 Squats
20 Cal Bike
10 Slam Ball

img_0297

Sunday, November 27, 2016

Power Jerk
5 x 3

For Time:
20 Alternating DB Power Snatch
20 Knees to Elbows
40 Push Ups
20 Knees to Elbows
20 Alternating DB Power Snatch

img_0403

Saturday, November 26, 2016

3 Rounds
500m Row
25 Wall Balls
15 Deadlift
Rest

img_0294

Friday, November 25, 2016

Clean Deadlift + High-Hang Clean + Hang Clean

10 SB Power Cleans
Lap Sled Drag
7 HSPUs
Rest

img_0422

Thursday, November 24, 2016

For Time:

30 Box Jumps
15 Shoulder 2 OH
15 Toes 2 Bar
30 DUs
15 Thrusters
15 Muscle Ups
30 Burpees
15 Back Squat
15 Pull Ups
2 Laps OH Walking Lunge

img_0288

Wednesday, November 23, 2016

Power Jerk

3 Rounds
15 Cal Bike
rest
20 One Arm KB Swing
rest
50 DUs
rest

img_0252

Tuesday, November 22, 2016

OH Squat

Halting Clean Deadlift + Power Position
5 x 3

3 Rounds
10 Hang Power Clean + Front Squat
10 Renegade Row

img_0271

Monday, November 21, 2016

AMRAP in 20

20 MB Clean
10 Dips
10 DB Step Up
10 Pull Ups

img_0390

Sunday, November 20, 2016

Snatch High Pull + Hang Snatch

3x
3 L Sit Muscle Up
20 Banana / Canoe
Handstand Hold

img_0392

Saturday, November 19, 2016

EMOM for 20 min
Odd 3 D.Ball to Shoulder
Even 3 Push Jerk

img_0290

Just 7 days ago.

Friday, November 18, 2016

Clean Deadlift + High-Hang Clean + Hang Clean

Halting Snatch Deadlift + Power Position

3 Rounds
12 Body Row
12 Hip Extension
24 MB Russian Twist

img_0415

Thursday, November 17, 2016

AMRAP in 20
20 Cal Row / Bike
15 KB Swings 70/55
15 Wall Balls 20/16

img_0247

Wednesday, November 16, 2016

2 Pause Push Jerk + 1 Push Jerk
work up to todays 1RM

5 Rounds
3 Man Makers
Length Reverse Lunge Row
rest

Ted's road to 500#

Ted’s road to 500#

Tuesday, November 15, 2016

Front Squat

Halting Clean Deadlift
5 x 3

3 x
10 Hang Clean
10 C2B

img_0378

Monday, November 14, 2016

6 rounds
25 DUs
20 Russian KB Swings
15 Box Jump
10 Burpees
5 HSPU
Rest

img_0439

img_0451

img_0459

Thank you Paul for teaching us how to homebrew! 2  more week we can bottles our CFE Yeast Mode Beer

 

Sunday, November 13, 2016

CrossFit Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximum effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.

Gym opens at 8 so you can warm up and start our first lift at 8:30.

Please sign up by 9pm tonight.

 

img_0742

 

Saturday, November 12, 2016

Complete rounds for 20minutes:
5 Pull Ups
10 Push Ups
15 Squats
20 Pulls on the Rower
rest :30

Score is total calories rowed.
WOD adapted from CF.COM

Sign up online if you are testing Sunday between 8 and 10:30
Sign up online if you are Home-brewing with Paul between 12 and 2ish

img_0048

Friday, November 11, 2016

Please join us tomorrow at 8am for CrossFit Edmonton’s and Voracity CrossFit’s Hero WOD:

“Jules”
5 Rope Climbs
30 Box Jumps 20?
5 Tire Flips
30 Pistol Squat
5 MU’s
30 Burpees – chest to ground, to target
5 MU’s
30 Cal Bike or Row
5 Tire Flips
30 KB Swings 35lbs
5 Rope Climbs
30 Walking Lunges – 15 forward, 15 reverse

Captain Juli-Ann Dawn Mackenizie "Jules"

Captain Juli-Ann Dawn Mackenizie

Captain Juli-Ann Dawn Mackenzie, 30, was killed July 18, 2002, in a CH-146 helicopter crash near Goose Bay, Labrador. A pilot with 444 Combat Support Squadron, she was returning from a search and rescue mission. She is survived by her husband Robert McMullen, and parents Candys Mackenzie and Rick Mackenzie, brother Jeff and sister Janna.

Thursday, November 10, 2016

5 Rounds

9 DB Deadlift
9 DB Front Squat
18 DB Lunge
9 Pull Ups
rest

CFE's hero WOD "Jules" November 11, 2015.

CFE’s hero WOD “Jules” November 11, 2015.

Wednesday, November 9, 2016

Hang Power Clean
@ 80%

3 Rounds
400m Run
10 Ring Push Ups
50 DUs

img_0225

Tuesday, November 8, 2016

Deadilft
1 @ 80%

Glut Ham Raise
3 x 10

3 rounds
12 T2Bar
20 MB Russian Twist
1 length Sled Drag

img_0226

Monday, November 7, 2016

21-15-9
Row for cals
Burpee lateral hop

Rest

21-15-9
Hang Power Snatch
Wall balls

img_1438

Sunday, November 6, 2016

On the minute for 10 minutes
Power Clean

Clean Pull
3 x 2

3 Rounds
10 Push Press
10 Cal Bike
10 Body Row

img_1468