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About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Saturday July 5 2013

5 x 6 Single Leg Drive

4 x 18 Death March

For time:
21 DB Hang Squat Clean 45/30
200m Run
15 DB Hang Squat Clean
200m Run
9 DB Hang Squat Clan
200m Run

photo 4

Friday July 5 2013

3 Rounds, 2:00 at each station, :45 rest between

20 Du’s
10 Slam Balls

10 Sandbag Cleans
5 Burpee w/o Push Up

1 Length Backward Sled Drag
10 Squats

New Boxing Gloves love.

New Boxing Gloves love.

Thursday July 4 2013

Dynamic Push Up
5 x 4-6

C 2 B Pull Ups
5 x 4-6

4 Rounds
6 TGU 35/25 KB
6 K 2 E’s
12 Renegade Row

Foam pit backflipin'

Foam pit backflipin’

Wednesday July 3 2013

1000m Row

Rest 2:00

60 Cal Bike
45 Med Ball Cleans 20/16
30 Sit Ups

Rest 2:00

60 KB Swings 55/35
45 Pull Ups
30 Push Ups

box jump

Tuesday July 2 2013

Step Up
3 x 6R, 6L

Box Jump
6 x 1

3 x
2 Laps Sled Drag
Side Plank :30 R/L
1/2 Length X Band Walk R/L

Superbaby

Superbaby

Monday July 1 2013

Happy Canada Day!
Todays class times are 8 & 9:15am

AMRAP in 20:00
350m Row
10 BW Deadlift
1 Lap parking lot Farmers Carry 45/35
4 Sandbag TGU

Pretend Campin Day

Pretend Campin Day

Campin

More campin

 

Sunday June 30 2013

9am Class

Wide Grip Bench w/ Chains
9 X 3

3x
15 Hip Extension
15 Band Pull Aparts
10 Bent over DB Row
8 Tate Press

10am Class

6 Rounds
10 Push Jerk 115/80
10 Pull Ups
10 Push Up Burpees
Rest 1:00

Saturday June 29 2013

Long Weekend Hours
Saturday and Sunday – regular hours
Monday – 8 and 9:15am Class only

5 Rounds for time:
15 Wall Balls 20/14
20 KB Clean 55/35
400m Run

Pro-Fit Ilario

Friday June 28 2013

Long Weekend Hours 
Today Friday June 28th – no 7pm Class
Saturday and Sunday – regular hours
Monday – 8 and 9:15am Class only

Clean from Blocks
10 x 2

Clean Deadlift + Clean Pull
4 x 2+1

4x
Weighted Plank :30
6 x Barbell or BW Glute Bridge

IMG_0596

 

 

Thursday June 27 2013

2 Rounds

AMRAP in 5:00
60 DU’s
6 Sandbag Lunge front rack
Sandbag Run – gym + parking lot

Rest 2:00

AMRAP in 5:00
3 Power Clean 95/65
6 Push Ups
12 Lateral Bar Hops

Rest 2:00

IMG_0631

 

Friday June 28th – no 7pm Class
Saturday and Sunday – regular hours
Monday – 8 and 9:15am Class only

Canada Day – long weekend hours

Canada Day – long weekend hours

Friday-no 7pm Class  /   Saturday and Sunday-regular hours  /   Monday-8 and 9:15am Class only

Wednesday June 26 2013

Ring Dip
5 x Max Set

3x
1 Lap Sled Face Pull
20 Overhead Band Pull Apart

4 Rounds for time
10 Med Ball Sit Up Exchange
5 HSPU
2 Rope Climb

IMG_0639

Tuesday June 25 2013

Row
3 x 250m
2:00 Rest btw rows

Rest 4:00

Thrusters 95/65
3 x 15
2:00 Rest btw sets

Rest 4:00

Kipping Pull Ups
3 x 15
2:00 btw sets

C2 Rowing technique video

Clean technique practice

Monday June 24 2013

1 1/4 Back Squat
5 x 1.1.1

3x
8 x Romanian Deadlift
8 x Reverse Hyper

4 Rounds
200m Run
Side Plank :30 R, :30 L

IMG_0627

Sunday June 23 2013

9am Class

EMOM for 10:00
3 Hang Power Snatch

4 x
Max Handstand Hold
False Grip Pull Ups
Ring Swings
Hips to Rings Swings

3 x
15 GHD Sit Ups

10am Class

5 Rounds, score each round for time:
3 Muscle Ups
6 Hang Power Clean 135/95
12 Burpess
200m Run
Rest 1:30

Saturday June 22 2013

Clean from Blocks
9 x 3

Speed Deadlift
6 x 2

4x
Max Hollow Body Hold
1 Lap Lateral Sled Drag

IMG_0612

June 25 & 27 ProFit will be on Tuesday at 7pm and HellzBellz on Thursday at 7pm

June 25 & 27 ProFit will be on Tuesday at 7pm and HellzBellz on Thursday at 7pm

More

Next Intro to CrossFit Course starts Tuesday July 2nd

Next Intro to CrossFit Course starts Tuesday July 2nd

More

Friday June 21 2013

3 Rounds at each station of :30 on / :30 off

Box Jump Over
OHS 45/65 lbs
Dips

Rest 3:00

3 Rounds at each station of :30 on / :30 off

Box Jumps
SDHP 45/65 lbs
Tuck Hold

photo 4

Thursday June 20 2013

AMRAP DU’s in 2:00

rest 5:00 + minutes

“Lynne”

5 Rounds for max reps of:
Bench Press at body weight
Pull ups

Sssgo

Sssgo

Wednesday June 19 2013

5:00 Minutes at each station w/ 2:00 rest between

Bike 10 Cal’s
8 Deadlift 225/155

12 Body Row
9 DB Push Up’s
6 GHD Sit Up’s / K2E’s

200m Row
1 Lap Farmers Carry 45/30

12 KB Swing 55/35
9 Fr. Rack KB Walking Lunge
6 SA KB Press

photo 5

Tuesday June 18 2013

Zercher Squat
work up to a 1RM

4x
16 Death March
8 Seated Good Mornings

Weighted Plank
3 x 1:00

New Hoodies

Monday June 17 2013

Complete for time:

Row 1000m
5x
DB Snatch Complex 40/25
20 Box Jumps
5X
10 KBS 55/35
5 C2B Pull UPs
Run “The Bruce”

photo 3
New Foam Rollers!!!

Sunday June 16 2013

9am Class 

Kipping Pull Up’s
3 x Max Set

4x
8 Seated DB Clean
4 Wall Walks

3 Rounds 1:00 on / :30 off
Burpee Pull Up’s
Box Jumps

10am Class

EMOM for 20:00

5 Pull Up’s
+1 Push Up
+1 Squat

Add 1 Push Up and 1 Pull Up EMOM

WOD courtesy of CF Hoboken

Saturday June 15 2013

“Filthy Fifty”

50 Box Jump
50 Jumping Pull Up’s
50 KB Swing 35lbs
50 Walking Lunges
50 K 2 E’s
50 Push Press 45/35
50 Back Extension
50 Wall Ball 20/14
50 Burpees
50 DU’s

photo 2

Friday June 14 2013

Clean from Blocks
9 x 3

4 x 8 Eccentric GHD Raise
4 x 12 Banded Squats

100 Split Jumps for time

photo 1

Thursday June 13 2013

AMRAP Box Jumps in 2:00

Rest 5:00 +

Tabata

DB Press 40/25
Squats
DU’s
Pull Up’s

247A0247

 

The apple doesn’t fall far from the tree.

Wednesday June 12 2013

Ring Push Ups
5 x Max Sets

4x
8 Body Triceps Press
8 Ring Row

5 x 200m Row
2:00 rest

IMG_0579

FREE CROSSFIT CLASS!!! July 20th 1:00pm

FREE CROSSFIT CLASS!!! July 20th 1:00pm

Interested in CrossFit?  Come in to CrossFit Edmonton to hear about our program and try a free class.  You can register here!

 

Tuesday June 11 2013

3 Rounds for time:

200m row
12 Tuck Jump Burpees

Rest 1:00

200m Run
12 Power Snatch 95/65

Rest 1:00

25 Box Jumps
2 Rope Climb

Rest 1:00

IMG_0593