Tuesday Jan 01 2013

Happy New Years!

From The CrossFit Edmonton Team

Monday Dec 31 2012

Clean
(Work up to a heavy single)
Clean Pull
85% 4×3

AMRAP in 7 mins

10 Thruster 35/20 lbs db’s
8 Renagade row w/ push up 35/20 lbs db’s

L2
(Same as above)

Thruster
1×15
1×9
2×6
3×2

(Try to find a max weight for each set)

Sunday Dec 30 2012

-Choose a bench mark-

Saturday Dec 29 2012

Bench Press
6×1
(MEBB Percentage)

5 Rounds for time:

3 Squat Clean 77%
7 HSPU/Press 95/65

L2
(Game day WOD at 10am)

Friday Dec 28 2012

AMRAP in 5 mins

(Add 1 rep to each round)

1 Push press 45/30 lbs db’s
1 Box jump

Rest 1 min

AMRAP in 5 mins

(Add 1 Sandbag Power clean to each round)

1 Sand bag get up
1 Sandbag power clean
1 Sandbag get down

Rest 1 min

AMRAP in 5 mins

(Add 1 rep to each round)

1 Wall ball 20/16
1 KB Swing 55/35

Rest 1 min

AMRAP in 5 mins

(Add 1 length/rep to each round)

Run 1 Length
1 Burpee

Thursday Dec 27 2012

Back Squat
6×1
(MEBB Percentage)

AMRAP in 7 mins

5 Pull up
10 Push up
15 Squats

L2
(Same as above)

Merry Christmas

 

 

 

Holiday Hours

Holiday Hours

Sunday Dec 23 2012

-Partner WOD-

Row or Bike as far as you can in 20 mins

EMOTM

10 Burpees

Saturday Dec 22 2012

3 Rounds

AMRAP in 3 mins

15 Power snatch 75/55
15 Renagade rows 45/30 lbs db’s

Rest 1 min

AMRAP in 3 mins

Farmers carry 2 Laps
Run 2 Laps

Rest 1 min

AMRAP in 3 mins

8Ring dip
12 KB Swings 55/35

Rest 1 min

Friday Dec 21 2012

Deadlift
85% 5×3

AMRAP in 8 mins

8 Push press 95/65
8 K2E

L2

(Same as above @ 93%)

AMRAP in 8 mins

5 Push jerk165/ 105
10 K2E

Thursday Dec 20 2012

AMRAP in 5 mins

Sled Drag 1 Lap
Sandbag run 2 Laps
Run 3 Laps

Rest 1 min

AMRAP in 5 mins

10 KB Swing 55/35
10 Sit ups
30 DU

Rest 1 min

Row 200 m
10 Push ups
10 Box Jump/Step downs

Rest 1 min

AMRAP in 5 mins

10 Wall balls 20/16
10 Squat thrust deadlifts 45/30 lbs db’s

Wednesday Dec 19 2012

Bench press
5×3
(MEBB Percentage)

3 Rounds for time:

1-5

H Squat clean 135/95
Strict Pull up

L2

(Same as above)

Tuesday Dec18 2012

AMRAP in 20 mins

Airdyne Bike 15 Cals
20 Jumping Pull up
1 Length OH Lunge 45/25 lbs plate
10 Power clean 45/30 lbs db’s

Great job CFE! 214lbs of food!

Great job CFE! 214lbs of food!

Monday Dec 17 2012

Back Squat
5×3 (MEBB Percentage)

3 Rounds for time

1-5

Deadlift 225/155
Bar Facing Burpee

L2

(Same as above)

Complete for time:

21 Deadlift
225/155
9 MU
15 Deadlifts
7 MU
9 Deadlifts
5 MU

Sunday Dec 16 2012

-Partner WOD-

AMRAP in 6 mins

Burpee box jump
(5 reps each)

Rest 1 min

AMRAP in 6 mins

Manmakers 35/20 lbs
(1 set each)

Rest 1 min

AMRAP in 6 mins

Row (m)
(100 m each)

Rest 1 min

AMRAP in 6 mins

Sandbag run (Laps)
(2 Laps each)
Rest 1 min

Saturday Dec 15 2012

Deadlift
77% 5×5

Complete for time

21-15-9

Ring dip
Pull up

L2

(Same as above @ 85%)

Complete for time

21 HSPU
30Pull up
15 HSPU
20 Pull up
9 HSPU
10 Pull up

Friday Dec 14 2012

AMRAP in 25 mins

5 Rounds

Farmers carry 45/30 lbs db’s (down and back)
Sprint down and back

1 Round

20Wall Ball 20/16
20KB swing 55/35

5 Rounds

3Sand bag
get up
7 SA Power snatch 50/35 lbs db

Thursday Dec 13 2012

Bench press
5×5
(MEBB Percentage)

Complete for time

21-15-9

H. Power clean 135/95
H.R.Push up

L2

(Same as above)

Complete 1 max set of push up

Rest 2 min

In 3 sets complete as many reps as possible

H. Power clean 155/105

Wednesday Dec 12 2012

Tabata

Airdyne (cals)

Rest 1 min

Tabata

Row (Cals)

Rest 1 min’

Tabata

DU

Rest 1 min

Tabata

Run Laps

Tuesday Dec 11 2012

Back squat
5×5
(MEBB Percentage)

Complete for time

21-15-9

Thruster 45/30 lbs db
Box jump/ step down

L2

(Same as above)

45 Thrusters 45/30 lbs db’s
45 Box jumps

 

 

Monday Dec 10 2012

AMRAP in 5 min

5 SA KB Push press 55/35
10 KB Swings 55/35
15 KB H. SDHP 55/35

Rest 1 min

AMRAP in 5 min

5 Wall ball shots 20/16
10 Slam Ball 20/16
15 Sit ups

Rest 1 min

AMRAP in 5 mins

100 m row
30 DU’s

Rest 1 min

AMRAP in 6 mins
Run 5 Lengths
10 Push ups

Sunday Dec 9 2012

-Choose a bench mark-

Saturday Dec 8 2012

AMRAP in 5 mins

Run 3 Laps
3 Sanbag bear complex

-Rest 1 min-

AMRAP in 5 mins

Airdyne 15 Cals
6 G to OH 95/65

-Rest 1 min-

AMRAP in 5 mins

30 DU
8 Bupree box jumps

-Rest 1 min-

AMRAP in 5 mins
Row 200 m
15 Sit ups

Friday Dec 7 2012

Snatch
(Work up to a heavy single)
93% 7×1

4 rounds

AMRAP in 2 mins

8 Ring pull up
8 Push press 75/55

-Rest 1 min-

L2

(Same a s above)

100 Pull ups for time:

Thursday Dec 6 2012

AMRAP in 20 mins

3 Laps Sanbbag run
10 Ring dips
10 Wall ball shots 20/16
10 Deadlifts 185/135
Row 250

Wednesday Dec 5 2012

Weighted pull up
5×3
(Work up to a heavy set of 3)

4 rounds

AMRAP in 2 mins

15 KB Swing 55/35
15 Hollow rock

-Rest 1 min-

L2

(Same as above)

Complete for time:

50 KB Swings 55/35
21 GHD Sit ups
30 KB Swings
15 GHD Sit ups
10 KB Swings
9 GHD Sit ups
(Unbroken sets)

 

Tuesday Dec 4 2012

5 Rounds

Complete as many reps as you can in 1 min

Back wards sled drag (lengths)
DU
Box jump/step down
SA Power snatch 50/35 lbs db
-Rest 1 min-

Monday Dec 3 2012

Clean
(Work up to a heavy single)
93% 7×1

4 Rounds

AMRAP in 2 mins

14 Squats
7 Burpees

-Rest 1 min-

L2

(Same as above)