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About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Sunday May 12 2013

9am Class

Clean Pull Complex x 9
1 High Hang High Pull
1 Mid Thigh High Pull
1 Power Clean
rest :45

3 X
10 Push Up Alternating Renegade Row 40/25
10 Sit Ups
10 DB Press 40/25

100m M Row x 5

10am Class

Partner WOD
Amrap’s in 7:00

9 Squat/ Fr. Squat
6 Push ups
3 Med Ball Throw

6 Power Clean 95/65
3 Press

9 Sit ups
6 Jumping Lunge
3 C 2 Bar Pull ups

Saturday May 11 2013

Banded Box Squat
12 x 2

3 x
30 Banded Russian KB Swings
15 Med Ball Sit Up
3 Laps Backward Sled Drag

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Friday May 10 2013

5 Rounds

DB Snatch Complex 40/25
15 Cal Airdyne Bike
10 Burpee Box Jumps
Rest 1:00

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Thursday May 9 2013

Push Press
Work up 2 RM

5 x Max Reps
Close Grip Pull Ups

AMRAP in 7:00
16 SA Kettlebell Swing High Pull 55/35 lbs
Parking Lot Run

Ssssgo

Wednesday May 8 2013

500m Row

Rest 5:00

AMRAP in 20:00
6 K 2 E’s
6 Deadlift 225/155
6 Ring Dips

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Tuesday May 7 2013

OH Squat
work up to a 1RM

4x
8 Seated Good Mornings
2 Laps Sled Drag 115/90

1/2 Tabata
Jumping Lunge
Sit Up

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Monday May 6 2013

3 Rounds for time (including rest):

60 DU’s
rest 1:00

400m Run
rest 2:00

Broad Jump
10 Sandbag Cleans
5 HR Push Ups
rest 3:00

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Sunday May 5 2013

9am Class
Bench Press w/bands
3x
3 Close Grip
3 Medium Grip
3 Wide Grip

4x
1 Lap Sled Drag Upper
8 Kipping Ring Pull Ups
8 GHD Sit ups

3x
Handstand hold

10am Class
5:00 on, 2:00 off at each station

Tire Flips – jump in and out to the other side

Row

5 Pull Up’s
10 Push Up’s
15 Squats

15 KB Swings
Parking Lot run

Saturday May 4 2013

“Kelly”

5 Rounds for time:
Run 400m
30 Box Jumps
30 Wall Ball Shots 20/14

photo 2

Friday May 3 2013

Hang Squat Clean
10 x 2

6 x 1 Deadlift w/bands

3x
Max Hold Plank

photo

Thursday May 2 2013

AMRAP in 2:00
DU’s

Rest 5:00

Tabata Mash up

Airdyne Bike
Slam Balls

Rest 1:00

Farmers Carry 50/35
Single Leg Burpees

photo

Wednesday May 1 2013

Press
Work Up to a 1RM

4x
10 DB Roll Backs
10 Banded Push Ups

5 rounds for time:
20 Sit Ups feet anchored
10 Body Row
2 TGU 55/35

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Mamas Sled Drags

Tuesday Apr 30 2013

AMRAP in 7:00, add 1 rep each round
DB Renegade Row 40/25lbs DB’s
DB Power Clean

rest 2:00

AMRAP in 7:00, add 2 reps each round
DU’s
OH Lunge 45/25lbs plate

rest 2:00

AMRAP in 7:00, add 3 reps each round
KB Swing 55/35
Box Jump

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Monday Apr 29 2013

Front Squat
Work Up to a 1RM

4 x
Max Hold Tuck Position
8 Glute Ham Raises

Tabata Mash Up
Sandbag Deadlift
Chin Ups

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Sunday Apr 28 2013

9am Class 
Hang Snatch Complex x 9
1 Hang Snatch High Pull
1 Hang Muscle Snatch
1 Hang Power Snatch
rest :45

3 x
8 Ring Dips
Wall Walks

4 x
Max Set Kipping Pull Up
Row 10 Cal
10 Kneeling Sprawl Ball
1:00 rest

10am Class
5 Rounds for time:
500m Row
10 Hang Power Snatch 75/55
25 Box Jumps

Saturday Apr 27 2013

Hang Squat Clean
12 x 2

4 x
20 DB Chainsaw Row
10 GHD Sit Up
1 Lap Side Step Sled Drag

5 x
10 Burpee Broad Jumps
1:00 rest

photo

Friday Apr 26 2013

Two rounds, 2:00 min AMPRAP’s, 1:00 rest

4 Power Clean 95/65
2 Press

1 length sled drag
1 lap run

Row for meters

5 Wall Ball 20/16
10 KB Swings 55/35

Cash Out
3 x 10
Push up to side plank

photo

Thursday Apr 25 2013

Floor Press – Close Grip
Work up to a 1RM

4 x 8 – 12
Tate Press
DB Push Up
Body Row w/ 2 sec hold

3 rounds
Max Hold – Front Support
50 DU’s

photo

Wednesday Apr 24 2013

5 Rounds for time:
400m Run
2 Laps Waiter Walk 50/35 lbs DB
2 Laps Parking lot  Sandbag Run
20 Sandbag Back Lunge
20 One-Leg Romanian DL 55/35 lbs KB

Cash out
4 x 12 at tempo:
Hip Extension

photo 3

Tuesday Apr 23 2013

Sumo Deadlift  1RM

4 x
Russian Step Ups 8 – 12/leg
Good Mornings 8 – 12

AMRAP IN 8:00
4 Power Clean 135/95
8 Sit ups

photo 1

Monday Apr 22 2013

AMRAP in 25:00
Chin over bar max hold
10 Medball cleans
15 slam balls
20 Cals bike or row
1:00 rest

photo 4

Sunday Apr 21 2013

Partner WOD

AMRAP in 10 min:
3 Press 75/45
3 Hang Power Clean
3 Push Press
3 Back Squat

3:00 rest

AMRAP in 10 min:
3 Chest 2 Bar Pull Ups
9 Hang High Pull 55/35 KB
3 Toes to Bar
9 Jumping Lunge

photo 2

Saturday Apr 20 2013

AMRAP in 5:00 at each station. 2:00 rest btw

5 S.A. Deadlift 45/30 DB’s
5 H.P. Snatch (1 sec pause at top)

2 laps Sandbag Run
4 H.P Clean

20 High Knee Skips
10 Push Ups

10 KB Swings 55/35
5 KB Squat, rack right
5 KB Squat, rack left

photo 3

Friday Apr 19 2013

Hang Squat Clean
12 x 2

Romanian Deadlift
4 x 8 – 12

2 rounds of 1:00 on / :30 off
Bike
3 Squats, 3 Pull Ups
Backward Sled Drag
Sandbag TGU

photo 5

Thursday Apr 18 2013

NOTICE  for tonight only-  7pm Pro-Fit class is cancelled.  However, we will substitute for a HellzBellz Kettlebell Class.

4 Rounds for time

400m Run
2x
21 DU’s
15 Sit Ups
9 Box Jump/Step Down

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Wednesday Apr 17 2013

Bench Press – Close Grip
work up to a 1 RM

3x
10 Pendlay Row
10 DB Bench Press
30 Band Pushdowns

Tabata Mashup
Push Press Wall Balls
Mountain Climbers

IMG_0317

Lisa’s tire wallballs

 

Tuesday Apr 16 2013

5 rounds for time
300m Row
8 Sumo Deadlift 155/105
12 Burpess – jump over the bar sideways
rest 2:00 – 3:00

Cash Out
Max hold of:
Plank
rest 1:00
Right side Plank
rest 1:00
Left side Plank

Post time for each round and max hold times.

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Monday Apr 15 2013

Box Squat
(work up to a heavy single)

3 x
Split Lunge 8 – 12 /leg (weighted w/ DB’s)
1:00 rest
Bear Crawl Sled Drag 1 Lap
1:00 rest

3 Rounds for time:
35 KB Swing 55/35
10 K 2 E’s

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Next Intro to CrossFit Course starts Tuesday, April 16th

Next Intro to CrossFit Course starts Tuesday, April 16th

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Next Intro to CrossFit Course @ CrossFit Edmonton  Tuesday April 2nd

Next Intro to CrossFit Course @ CrossFit Edmonton Tuesday April 2nd

Getting Started at CrossFit Edmonton

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