About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Saturday, November 25, 2017

Team WOD!!!

Teams of 3, AMRAP in 25 minutes:
3 Bear Complex
7 cal bike

Friday, November 24, 2017

Clean Pull +  Clean
Off blocks at mid- thigh
2 Clean Deadlift to Knee + 1 Clean Pull
6 x 2
Back Squat
4 x 2

Happy Birthday Lori!

Thursday, November 23, 2017

7 min AMRAP
2 Kettlebell Turkish Get Ups
10 Goblet Squats
15 KB Deadlift


7 min AMRAP
15 Wall Balls
Lap Sled Drag

Side Plank
3 x :45 R & L

Wednesday, November 22, 2017

3 Push Press + 1 Push Jerk

6 Rounds
15 Cal Bike
12 RKB Swing
6 Burpees to target

Pro-Boxing with Karen-Ann.

Tuesday, November 21, 2017

Snatch + Snatch Balance + Overhead Squat
Work to a RM for today.

Good morning + Reverse lunge
4 x 8 reps

Monday, November 20, 2017

AMRAP in 4min
3 – 6 – 9 – 12 – 15
Chest to Bar


AMRAP in 4min
3 – 6 – 9 – 12 – 15
Hang Power Clean & Jerk
Toes to Bar


AMRAP in 4min
3 – 6 – 9 – 12 – 15
Box Jumps

Sunday, November 19, 2017

1 Hang Power Clean + 2 Push Jerks
6 sets

For time :
40 KB swings
20 Push Ups
40 DUs
15 Push Ups
40 KB Swings
10 Push ups
40 DUs
5 Push Ups

Saturday, November 18, 2107

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 American KBS
50 Walking Lunge
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

*Compare to May 15/17

Please sign in online so your coach can plan set up.

Friday, November 17, 2017

Overhead Squat
10 x 2

Pendlay Row
4 x 8

4 Rounds
6 Sandbag TGU
1 Lap Sled Drag

Thursday, November 16, 2017

Teams of 2, AMRAP in 30 min 
50 Cal Row
50 Pull Ups
50 Cal Bike 
50 Alt. DB Power Snatch


Wednesday, November 15, 2017

1 Power Clean + 1 Front Squat + 1 Push Jerk

:30on /: 30off in 8 Minutes :
8 Deadlift
8 Burpee Box Jumps

Tuesday, November 14, 2017

1 High Hang Clean + 1 Hang Clean
Work up to todays 1RM

Halting Snatch Deadlift
5 x 3

4 Rounds:
20 KB Bent Row
20 KB Cross Chop

Monday, November 13, 2017

AMRAP in 6:
6 Hang Power Snatch
12 Wall Balls


AMRAP in 6
6 Push Ups to DB’s
12 DB Front Rack Reverse Lunge


AMRAP in 6
800m Row
Max Reps DU’s

Sunday, November 12, 2017

Power Clean + Push Jerk
5 x 1
3 x 1

3 Rounds:
1min Row
1min Man-Makers
1min Rest

Super Teams on 3, join us in costume for our UNITE THE LEAGUE Team Workout! We will make a team for you if you don’t have one.


AMRAP in 8 minutes, alternating rounds:
6 Superhero Backside Builders
1 The Flash


AMRAP in 8 min.,on the 30 seconds:


AMRAP in 8 min., Alternating rounds:
3 DB Wonder Woman-Makers

WIN 1 of 8 double passes to the advance screening of Justice League showing this Wednesday night.

Watch the trailer here: https://www.youtube.com/watch?v=z5pgJT-V3ZU

Fueled by his restored faith in humanity and inspired by Superman’s selfless act, Bruce Wayne enlists the help of his newfound ally, Diana Prince, to face an even greater enemy. Together, Batman and Wonder Woman work quickly to find and recruit a team of metahumans to stand against this newly awakened threat. But despite the formation of this unprecedented league of heroes—Batman, Wonder Woman, Aquaman, Cyborg and The Flash—it may already be too late to save the planet from an assault of catastrophic proportions.

Sunday, November 11, 2017

Remembrance Day Hero WOD  in honour of Captain Juli-Ann Dawn Mackenzie

CrossFit Edmonton’s Hero,


5 Rope Climbs
30 Box Jumps
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

Class is at 7:30AM
Please sign up online so we can plan set up.

Capt MacKenzie was tragically killed along with Capt Colin Sonoski, when their CH-146 Griffon helicopter crashed during a search and rescue mission near Goose Bay, NL. They were returning from a tasking in the vicinity of Davis Inlet, Labrador, endeavouring to locate an overdue fishing vessel.

Jules touched the lives of countless people around the world, and was distinguished by her zest for life, boundless energy,sense of adventure, and the unerring support she devoted to family and friends. Born in Weyburn, Saskatchewan, she grew up very involved in her community, through sports, guiding, and the local pipe and drum band.

A very capable piper, her wee body never failed to bellow out a surprising amount of noise to the expectant crowds, often gathered at the Legion. As a self-possessed and intelligent young woman, she joined the Canadian Air Force in 1991, attending basic training in Chilliwack, British Columbia before moving on to Royal Roads Military College in Victoria. At the college, Jules became involved in the pipes and drums once again, through which she met her best friend and love of her life. Upon graduation in 1995, Jules was married to Robert McMullen, and thereafter they made their home in Victoria.

She conducted her flight training in Portage La Prairie, Manitoba and Moose Jaw, Saskatchewan, graduating with her wings in April of 1997. She was then posted to 443 Squadron at Patricia Bay, near Victoria, where she would fly Sea King helicopters for Canada’s Pacific Fleet upon completion of her training. Jules quickly excelled at her job, earning the confidence of subordinates, peers, and superiors alike as she gracefully coerced her ungainly aircraft off of and onto the heaving deck of a warship at sea. She served in theatres of operation all over the West Coast of North America, the Greater Pacific, South-East Asia, and the Arabian Gulf, earning both her Aircraft Captain and Crew Commander qualifications.

In March of 2002, she was posted to Gagetown, New Brunswick, where she commenced training on a new airframe, the Griffon. She was posted to Goose Bay, Labrador in June and began flying for 444 Squadron, tasked with tactical support and search and rescue duties. Robert was to join her there in October. All of her family and friends take comfort in knowing that she died in the service of her country, doing a job she loved.

Jules is survived by her loving husband Robert, mother Candys (partner Charlie), father Richard (wife Sandra), brother Jeff, sister Janna, grandfather Ron (wife Theresa), and grandmothers Hazel and Norma.

Friday, November 10, 2017

Overhead Squat
12 x 2

4 Rounds:
3 Lengths Backward Sled Drag
20 Single leg hip bridge
:30 Side Plank

Remembrance Day WOD tomorrow at 7:30AM in honor of Captain Juli-Ann Dawn Mackenzie

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, sister Janna.

Please sign up online so we can plan set up.

Thursday, November 9, 2017

10  rounds
8 Burpees
3   D Ball to Shoulder
1 Lap D Ball Carry

Wednesday, November 8, 2017

Tall Jerk + Push Jerk in split

Pause Split Jerk + Split Jerk
Work up to todays RM

EMOM for 12 minutes:
Even 6 Box Jumps 30/24″
Odd 5 HSPU

Tuesday, November 7, 2017

Clean Segment Deadlift

3 Position Clean
work up to today’s RM

For Time:
40/30 cal bike
20 Hang Power Clean 185/135
100 Walking Lunge

Monday, November 6, 2017

For Time:
400m Row
50 Pull UPs

400m Row
50 Push Ups

400m Row
50 Hollow Rocks

400m Row
50 Squats

Sunday, November 5, 2017

Snatch High Pull + Hang Power Snatch
5 x 1
3 x 1

For time:
50 – 40 – 30 – 20 – 10
American Kettlebell Swings

Saturday, November 4, 2017

AMRAP in 20min
2 Laps Sled Drag
15 Deadlift
30 Wall Balls

Friday, November 3, 2017

Overhead Squat
12 x 2

4 Rounds
10 Sandbag Power Clean
15 Box Jumps
300m Row

Thursday, November 2, 2017

12 RKB Swings
12 HR Push Ups


20 Walking Lunge
10 T2B


12 Cal bike
30 DU’s

Wednesday, November 1, 2017

2 Pause Push Jerk + 1 Push Jerk

Team of 3, AMRAP in 12min:
3 Hang Power Clean
6 Burpees

Tuesday, October 31, 2017

Overhead Squat
4 x 4

Snatch Segment Deadlift
5 x 3


Monday, October 30, 2017

AMRAP in 5 min
7 Dips
12 Pistol Squats


AMRAP in 5 min
7 Strict Pull Ups
15 Ab Mat Sit Ups


AMRAP in 5 min
10 DB Hang Sq. Clean
20 DU’s

Sunday, October 29, 2017

CFE’s 9th annual Fight Gone Bad FUNdraiser!
8:30 – 10:00 for Plugged In Community Centre.
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Saturday, October 28, 2017

Partner WOD!

AMRAP in 10:
5 Pull-Ups
10 Goblet Squats
15 RKB Swings


AMRAP in 10:
9 Calorie Bike
6 Burpee Box Jump Overs

Sunday 8:30 – 10:00 9th Annual Fight Gone Bad FUNdraiser for Plugged In Community Centre.


Friday, October 27, 2017


5 Minutes rest between each attempt.
15 – 30 Minutes rest between each exercise.

You need to sign in online by 9:15pm Thursday.

Todays workout for or those not testing.

Back Squat
3 x 5 all at the same weight
rest 2 – 5 minutes between sets

Partner Row for max meters
10 x (5 each person)
1:00 Row
:15 rest