Hanging KB Bench
4 x 10

4 Rounds
15 Cal Bike
12 Dips

Cash Out
DB Roll Back Extension
3 x 12

AMRAP in 8min:
15 Deadlift
10 Burpee w/ lateral hop over bar

rest 2min

AMRAP in 8min:
200m Row
10 Hang Power Clean

rest 2min

AMRAP in 8min:
20 Box Jumps
20 Shoulder to Overhead

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

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.

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.

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.

Deficit Sumo Deadlifts

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

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

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

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

*courtesy of CF.com

Only 4 more months! 

Back Sq. w/ Band
10 x 2

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

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

Press

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

Pause Front Squat

3 rounds
10 Seated Band Leg Curl
Lap Backward Sled
Plank

100 Power Cleans

Every time you drop the bar:
4 Bar MUs
8 KB Goblet Squat
12 American KB Swings

AMRAP in 40 minutes:
7 Hills toboggan rides (aka  Mission Hill )

BONUS ROUNDS SUNDAY!!!!!
Make an amazing Snowman and/or snow fort. Send photos!

No classes at CFE today.
The Movement Fix Workshop is here with Dr. Ryan DeBell.

Interested in participating?
Register online here:

Overhead Squat

3 Rounds for Time
25 Hang Snatch
20 Front Rack Reverse Lunge

Back Sq. w/ Band
12 x 2

4 x
5 Barbell Row + 5 RDL

5 Rounds
Lap Power Push
:30 rest
Front Leaning Rest
:30 rest

18 – 15 – 12- 9
Sandbag Hang Clean
Pull Ups
Dips

Bench Press

For Time:
120 DUs
21 Power Clean
21 Push Press

90 DUs
15 Power Clean
15 Push Press

60 DUs
9 Power Clean
9 Push Press

Sumo Deadlift

3 Rounds
10 Thrusters
400m Row
Rest

5 Rounds, not for Time:
Max Reps MU’s
rest
Handstand Hold
rest

AMRAP in 10 min
15 Cal Bike
15 KB Swings
15 KB Goblet Squats

For Time:
25 TGU

AMRAP in 15
10 Alternating Dumbbell Snatches
SB Shuttle Run
10 Burpees
30 DUs

Each station for time:

25 D Ball to Shoulder
rest

50 Shoulder to OH
rest

40 Cal Row or Bike
rest

50 Chest to Bar Pull Ups
rest

Back Squat w/ band
12 x 2

4 Rounds, not for time:
2 Laps Single Arm Sled Pull
12 V-Ups

Roll-Bility at 7:15 tonight!

WOD:
“DT”
5 Rounds
12 Deadlift 155/105
9 Hang Power Cleans
6 Push Jerks

(compare to Aug. 4/17)

Floor Press

AMRAP in 3 min
10 OHS
10 Cal Row

AMRAP in 3 min
12 OHS
12 Cal Row

AMRAP IN 3 min
14 OHS
14 Cal Row

Back Squat

AMRAP in 6 min
15 RKB Swings
10 Box Jump Overs

Tiredness and fatigue foster sloppiness
___
Know when to put the brakes on the last rep
__
Do whatever you have to do in competition to cross the finish line, but in training you must know where the neural edge is. The place where control becomes chaos
__
You can get hurt on the battlefield of competition, but there is no reason to get hurt in training

STOPCHASINGPAIN.com

3 Rounds
0 – 2:00 25 Burpees, then DUs
2 – 3:00 DB Push Jerks
3 – 4:00 Pull Ups
4 – 5:00 Hang Squat Cleans

Rest 5 minutes between rounds

3 Rounds, not for time
4 TGU
5 Box Jumps
:40 DUs
rest

21 – 15 – 9
Bike for calories
Row for Calories

WOD courtesy of CF Linchpin

“15.3”

AMRAP in 14 min
7 MU’s
50 Wall Balls
100 DU’s