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About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Monday, January 20, 2014

Hang Snatch
Work Up to a 1RM

AMRAP in 7:00
1 Lap Sled Drag
10 DB Step Up 35/20
25 KB Swing 55/35

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Sunday, January 19, 2014

Alternate EMOM for 10
3 C2B Pull Ups
3 HSPU

3 x 8 – 12 DB Press

2K Row

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Saturday, January 18, 2014

OHS
12 x 2

3x
6 Romanian Deadlift
1 Lap Sled Drag – Lateral Crossover

6 Rounds
8 SA DB  Thrusters 45/30
5 Burpees
Rest

IMG_1672

Friday, January 17, 2014

AMRAP in 20:00

Row 350m
4 Tire Flips – Jump in/out
8 T2B
cheryl n janna

Thursday, January 16, 2014

Hang Power Snatch
Work Up to a 1RM

3x
6 Pendlay Row
8 – 10 Banded Push Ups

For Time
100 DU’s
50 KB Swing 55/35
25 Ring Dips

Jodi P clean

Wednesday, January 15, 2014

Tabata Intervals, Rest 1:00

Box Jumps

Pull Ups

Wall Balls

Sit Ups

sled drags

Tuesday, January 14, 2014

Snatch Deadlift
Build to a 3RM

3 x 1 Sn. Deadlift + 2 Sn. Pull

3 Rounds
1 Suicide Run
5 Burpee Slam Ball
Rest

Ted photog

Monday, January 13, 2014

5 Rounds

250m Row
8 Deadlift 135/95
6 Hang Squat Clean
4 HSPU
Rest

Chelsie Happy Fucking Holidays

Sunday, January 12, 2014

9 x 2 Snatch High Pull + 1 H. Power Snatch

MR Pull UPs

3 Rounds
10 Ring Dips
15 Band Pull Aparts
10 GHD Sit Ups

photo 2

 

Funds Raised for YESS $680

Funds Raised for YESS $680

Great job to all who supported The King & Queen of CFE event.  We raise $680 for Youth Empowerment & Support Services.

Saturday, January 11, 2014

Partner WOD

5:00 at each station

25 DU’s
10 Sit Ups

Sprint 1 lap
6 Lateral Hops
3 SB Cleans

2 ManMakers 35/25

10 Wall Balls 20/14
8 Slam Balls – heavy

KnQ2014 Troy

Friday, January 10, 2014

OHS
12 x 2

4 x 24 Death March

3 Rounds
24 Box Jumps
12 SL Squat
7 T2B

KnQ2014 James

Thursday, January 9, 2014

7 Rounds

5 Power Clean 95/65
7 Burpee Pull Ups
1 Lap Sled Drag
Rest

Add 10lbs each round

KnQ2014 Paul Natasha Troy

Wednesday, January 8, 2014

Larry H, notice the 2014?!?!

Split Jerk
Work up to a 1RM

5 Rounds
6 DB Press
10 Push Ups to DB’s
16 Chainsaw Rows
4 SB TGU

KnQ2014 Sarah RobB

Tuesday, January 7, 2014

3 Rounds

3:00 AMRAP
10 Cals Bilke
3 MU’s

Rest

2:00 AMRAP
15 KB Swings 55/35
5 Wall Balls

Rest

1:00 AMRAP
DU’s

Rest

Team Cheryl and Rob - First Place for WOD #1

Team Cheryl and Rob – First Place for WOD #1

Monday, January 6, 2014

Step Up
3 x 24

5x
Good Mornings 8 – 10
1 Lap Sled Drag – Lateral Crossover

10 -1
Hollow Rock
Squat

Sssgo Janna

Sssgo Janna

Sunday, January 5, 2014

Chelsea will be in the 5th, 12th and 26th at 10 for baby watching.

Split Jerk B/N
9 x 3

3x
8-12 Ring Push Ups
5 Wall Walks

3 Rounds
10 K2E’s
15 Hip Ext
20 KB Swings
25 DU’s

Top Individual Athletes

Top Individual Athletes

 

Saturday, January 4, 2014

King & Queen of CFE …

or as Coach Kelly called it “Been and Quing of the Boncourse”

Heat Schedule

Individual WOD PDF

Team WOD PDF

More details here

 

Friday, January 3, 2014

5 Rounds

300m Row
15 DB Hang Squat Clean 45/30
12 Push Ups
9 Pull Ups

IMG_1655

Thursday, January 2, 2014

Push Press
5 x 3
90% of Nov 21/13

3 x
Max Hold Fr. Support
4 – 6 Dynamic Push Ups

4 Rounds
12 Cals Bike
12 Sledgehammer Swings
12 Burpees
photo 1

Happy New Year from CrossFit Edmonton

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Tuesday, December 31, 2013

HAPPY NEW YEARs EVE!

Hang Squat Clean
Work up to a 1RM

3 x
8 Glute Ham Raise
Max Hold Front Leaning Rest

AMRAP in 5:00
7 Pull Ups
14 MB Russian Twist
21 KB Swing 55/35

Check out today’s hours here.

Selena's Photo Bomb -  No big surprise.

Selena’s Photo Bomb – No big surprise.

Monday, December 30, 2013

AMRAP in 2:00
DU’s

Rest

10, 8, 6, 4, 2

Deadlift 315/205
Box Jump
1 lap Sled Drag
IMG_1660

Sunday, December 29, 2013

EMOM for 10:00
Hang P. Clean + Power Clean Complex

4 Rounds
12 Wall Balls 20/14
9 DB Push Press 45/30
6 Cal Row
rest

10am Class – Chelsea is in watching babies

DB's

Saturday, December 28, 2013

Athletes and volunteers – still time to register! King and Queen of the Concourse 2014

10 Rounds

1 Rope Climb or 6 Strict Pull Ups
3 OHS
6 x 3 lateral hop over bar + 1 Burpee
Rest
photo 2

Friday, December 27, 2013

King and Queen of the Concourse – a few spots remain open, register today!

Squat w/ Bands
10 x 2

3x
10 Barbell Glute Bridge
Lap Sled Drag – Lateral Cross-over w/ tempo

AMRAP in 5:00
5 SB Power Cleans
10 Sit Ups
5 Box Jump
10 DU’s

Sandbags

 

Regular class times today.

Merry Christmas!

~ Card make by Canmore Artist, Opal Retzer

~ Canmore Artist, Opal Retzer

Monday, December 23, 2013

King and Queen of the Concourse  by CFE & Oil Kings. Register today!

Front Squat
Work up to a 7RM

4x
10 DB Straight Leg Deadlift
5 Strict Pull Up

21-15-9
Wall Balls 20/14
DU’s

No 7pm class today. Please check out the schedule for week. 
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Sunday, December 22, 2013

EMOM for 10:00
2 Snatch Pull + 1 Power Snatch

3 Rounds
3 Wall Walls
5 SB TGU
7 HR Burpees
9 KB Swings
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Saturday, December 21, 2013

Oil Kings & CrossFit Edmonton’s King and Queen of the Concourse. Athletes, volunteers and judges – register today!

Squat w/ Bands
12 x 2

Good Mornings
3 x 15

3 Rounds
10 Slam Balls
20 Split Jumps
1 Lap Sled Drag

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