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About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Tuesday, February 18, 2014

5:00 AMRAP at each station

4 Front Squat 115/75
8 Burpees

Rest

7 Push Press
14 Box Jumps

Rest

10 Deadlift
20 DU’s

Betty using her CrossFit skillz on vacation.

CrossFit on vacation.  Nice Betty! 

 

Monday, February 17, 2014

Happy Family Day CFE Family! Todays hours 8, 9:15 & 10:15 Mamas and Papas

“Grace”

30 Clean and Jerk 135/95
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Sunday, February 16, 2014

Floor Press – c, m , w
9 x 3

3 x
10 DB Row
8 – 10 Ring Push Up

50 Pull Ups – get as many unbroken as possible
Row remaining number of calories = to amount of remaining pull ups

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Saturday, February 15, 2014

Back Squat
10 x 2

Deadlift
6 x 1

5 Rounds
12 CalsBike
1 Lap Sled Drag -Lateral Cross Over
7 Burpees
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Friday, February 14, 2014

Happy Valentines Partner WOD Day!

Partner WOD - find the lawn chair that can hold your combined weight.

Partner WOD

Thursday, February 13, 2014

Weighted Pull Ups
5 x 3

4 x
5 – 7 DB Press
5 – 7 Ring Dips

5 Rounds
Row 200m
6 Dynamic Push up
12 Ball Slams
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Wednesday, February 12, 2014

5 Rounds

15 Cal Bike
7 Hang Power Snatch 95/65
4 OHS
Rest

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Tuesday, February 11, 2014

Front Squat
Work up to a 1RM

Romanian Deadlift
3 x 5

AMRAP in 7:00
15 Wall Ball
10 Banded KB Swing
15 DU’s
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Monday, February 10, 2014

AMRAP in 20:00

1 Rope Climb
3 Power Clean 185/125
7 Burpees
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Sunday, February 9, 2014

Press
9 x 3

3x
Max Front Leaning Rest
1 Length Scarecrow Row

4 Rounds
6 Push Ups
6 DB Row 45/30
6 DB H. Power Clean
2 Laps Spint
Rest

Chelsea is in today at 10 to watch babies.

photo 2

Saturday, February 8, 2014

15 – 12 – 9 – 6
Thrusters 75/55 +

After each set of thrusters:
7 T2B
7 HR Push Ups
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Friday, February 7, 2014

MR Pull Ups

Back Squat
12 x 2

EMOM up to 10:00
+ 1 Sandbag Clean
DU’s
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Thursday, February 6, 2014

5 Rounds

5 Deadlift
10 Lateral Hop Burpees
20 Cal Bike
Rest
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Wednesday, February 5, 2014

Floor Press
1 x Max Reps

3 x 10 Barbell Row

6 Rounds
200m Row
6 T2B
3 Weighted Dips

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Tuesday, February 4, 2014

AMRAP in 20:00

8 Power Clean 115/85
4 Strict Weighted Pull Ups
8 Push Jerk
2 Laps Sandbag Carry
IMG_1789

Robi is going shave it all off!!!

Robi is going shave it all off!!!

raising funds to support The Stollery Children’s Hospital Foundation, Make-A-Wish® Northern Alberta and Ronald McDonald House® Northern Alberta

More

Monday, February 3, 2014

Snatch
Work up to a 1RM

3x
10 Bulgarian Split Squat
10 Hip Extension
1 Lap Sled Drag – Lateral Side Shuffle

AMRAP in 5:00
5 Pull Ups
10 Push Ups
15 KB Swing 55/35

Nice work Kevin in completing the Dopey Challenge at Walt Disney World.  Four days and four races totaling 78k.

Nice work Kevin in completing the Dopey Challenge at Walt Disney World. Four days and four races totaling 78k.

Sunday, February 2, 2014

Bench Press
9 x 3

3 x
10 Tempo Ring Row
6 – 8 Alternating Dynamic Push Ups

12 – 15 – 9
Burpees
DB Snatch 40/25 +

No Faux - verhead squats here.

No faux-verhead squats here.

Saturday, February 1, 2014

MR Pull UPs

Back Squat
12 x 2

AMRAP 2:00 for each:
Box Jumps
KB Swings 55/35
DU’s

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Friday, January 31, 2014

6 Rounds

15 Cal Bike
6 Power Snatch 75/45 +
Rest

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Thursday, January 30, 2014

Bench Press
1 x Max Reps

3x
10 Band Pull Downs
10 Band Pull Aparts

4 Rounds
5 Power Cleans
1 lap Sled Drag
10 Russian Twist
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Wednesday, January 29, 2014

5 Rounds
350m Row
25 DU’s
16 Sledgehammer Swings
10 Push Ups

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Tuesday, January 28, 2014

OHS
Work Up to a 1RM

3x
6 – 8 Glute Ham Raise
20 Front Lunge

3 Rounds
Front Leaning Rest
10 C 2 B Pull Ups
Rest

IMG_1699

Monday, January 27, 2014

EMOM up to 10:00

Wall Ball 20/14  + 2

T2B + 2

Deadlift / P. Jerk 115/75  + 2

Box Jump 24/20  + 2

Date Night!

Date Night!

Sunday, January 26, 2014

EMOM for 10:00 Alternate Between
3 Hang Power Clean
3 Push Jerk

3 x max reps Kipping Pull Up

AMRAP in 6:00
5 Ring Push Ups
10 Hollow Rocks
15 DUs

Chelsea is in today for baby watching.

IMG_1754

Saturday, January 25, 2014

5 Rounds
300m Row
7 Deadlift
10 Burpees
Rest

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Friday, January 24, 2014

OHS
10 x 2

6 Rounds
1 Lap Farmers Carry 70/50 DBs or Sandbags
Suicide Run
REST

Heavy Slam Ball

Heavy Slam Ball

Thursday, January 23, 2014

Tabata Intervals

SA DB Power Snatch 40/25

Box Jump

DUs

Bike

Cash Out
3 x 15 GHD Sit Ups

IMG_1747

Wednesday, January 22, 2014

3 Push Press + 1 Jerk
Build to a max

3x
1 Lap Reverse Lunge Sled Pull
8/ SA DB Press

5 Rounds
3 Power Clean
6 Slam Ball

IMG_1700

Tuesday, January 21, 2014

7:00 AMRAP at each station

10 Cal Bike
1 Rope Climb
8 Strict Sit Ups

rest

25 DU’s
2 SB TGU
5 SB Facing Burpee

rest

12 Wall Balls
8 HR Push Up

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