WOD

Friday, February 23, 2018

Box Squat – Front Rack
12 x 2

DL Isometrics
3 x :08

4 Rounds
8 Body Rows
12 Slam Balls
25 RKB Swing

 

6:15 to 8:15pm is The CrossFit Open WOD 18.1

 

WORKOUT 18.1
AMRAP in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell

How to register for the 2018 Open and join the CrossFit Edmonton Team.
1. Go to The CrossFit Games website.

2. At the top right side of the website, click “Register” or “Log-in”.

3. If you have signed up for the CrossFit Open before, sign in with that information. If not, you need to create a login.

4. The cost is $20 USD.

5. After payment select your affiliate “CrossFit Edmonton” and your team “CrossFit Edmonton”.

6. Sign in to MindBody to register for the Friday Night CF Open classes.

For the next 5 weeks, the workouts will be announced by The CrossFit Games on Thursday at 6pm.

Volunteers! Each year we have numerous volunteers complete the CrossFit Judges Course to help us run a quality and fair competition.
If interested: Click here to take the Judges Course.

If you can not make it in for the Friday Nights CF Open.
You can hire an approved CFE Coach for $20 to judge your workout on Thursday 7:20 – 7:50pm or Sunday 10 to 10:30am,
Space is limited.

Thursday, February 22, 2018

6 rounds 30 on/30 off:
DU’s
Burpees to target
Cals bike
Heavy Front Load Carry

The 2018 CrossFit Open starts Friday! 5 weeks of Fridays from 6:15 to 8:15pm

How to register for the 2018 Open and join the CrossFit Edmonton Team.

1. Go to The CrossFit Games website.

2. At the top right side of the website, click “Register” or “Log-in”.

3. If you have signed up for the CrossFit Open before, sign in with that information. If not, you need to create a login.

4. The cost is $20 USD.

5. After payment select your affiliate “CrossFit Edmonton” and your team “CrossFit Edmonton”.

6. Sign in to MindBody to register for the Friday Night CF Open classes.

For the next 5 weeks, the workouts will be announced by The CrossFit Games on Thursday at 6pm.

Volunteers! Each year we have numerous volunteers complete the CrossFit Judges Course to help us run a quality and fair competition.
If interested: Click here to take the Judges Course.

If you can not make it in for the Friday Nights CF Open.

You can hire an approved CFE Coach to judge your workout on Thursday 7:20 – 7:50pm or Sunday 10 to 10:30am, $20.
Space is limited. Sign in online.

Wednesday, February 21, 2018

Dead (sexy) Floor Press

4 Rounds:
500m row
10 SA DB Push Press
15 box jumps

The 2018 CrossFit Open starts Friday!  5 weeks of Fridays from 6:15 to 8:15pm

How to register for the 2018 Open and join the CrossFit Edmonton Team.

1. Go to The CrossFit Games website.

2. At the top right side of the website, click “Register” or “Log-in”.

3. If you have signed up for the CrossFit Open before, sign in with that information. If not, you need to create a login.

4. The cost is $20 USD.

5. After payment select your affiliate “CrossFit Edmonton” and your team “CrossFit Edmonton”.

6. Sign in to MindBody to register for the Friday Night CF Open classes.

For the next 5 weeks, the workouts will be announced by The CrossFit Games on Thursday at 6pm.

Volunteers!  Each year we have numerous volunteers complete the CrossFit Judges Course to help us run a quality and fair competition.
If interested:   Click here to take the Judges Course.

If you can not make it in for the Friday Nights CF Open

You can hire an approved CFE Coach to judge your workout on Thursday 7:20 – 7:50pm or Sunday 10 to 10:30am, $20. Space is limited. Sign in and pay here.

Tuesday, February 20, 2018

Deficit Sumo Deadlifts

4 x
6 Good Morning + Reverse Lunge
Prowler Push – AHAP

Monday, February 19, 2018

Happy Family Day!
Today’s class times are 8 and 9:30AM

Teams of three, one partner working at a time:
75 Burpees
120 Double-Unders
90 Power Snatch
60 Box Step-Overs with DBs
1200 Meter Relay Row
120 Double-Unders
90 Power Cleans
60 Box Step-Overs with DBs
75 Burpees

Sunday, February 18, 2018

Bench w/ Chain
9 x 3

“12.2”
AMRAP in 7
3 Thrusters
3 Chest to bar Pull-ups
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters
9 C2B
+ 3 reps each round

Saturday, February 17, 2018

5 Rounds, 40 Reps
Max Cal Row in :60
TGU

*courtesy of CF.com

Only 4 more months! 

Friday, February 16, 2018

Back Sq. w/ Band
10 x 2

AMRAP in 13 min
55 Deadlift
55 Cal Bike
55 Deficit Push Ups
55 Cal Row

Thursday, February 15, 2018

Rolling: 7:15 tonight!
Family Day: 8 and 9:30am classes only
CrossFit Open: FRIDAYs 6:15 to 8:15pm for 5 weeks

3 rounds, not for time:
10 Roll to pistol
8 HSPU
:40 Hollow Rock

AMRAP in 15 Minutes:
6 Strict Ring Row
12 DB Hang Power Clean
18 Wall Balls

Wednesday, February 14, 2018

Press

4 rounds, :30on / :30 off
Bike
D Ball to Shoulder
Shuttle Run