WOD

Workout of the Day Posts

Friday, March 6, 2015

Box Squat
12 x 2

KB Swing
3 x 20

3 Rounds
Max Reps C2B
10 Front Squat

Thursday, March 5, 2015

6 Rounds

10 Box Jumps
2 Man Makers
20 KB Swings
2 Man Makers
30 DU’s
Rest

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Wednesday, March 4, 2015

Press

3 x
DB Floor Press w/band
DB Side Bends

2x
1:00 Row
Rest
1:00 Burpess
Rest

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Tuesday, March 3, 2015

Front Squat to box

Good Mornings
3 x 10
3 Rounds
20 Cal Bike
20 KBS
1:00 Front Leaning Rest
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Monday, March 2, 2015

AMRAP in 25

250m Row
15 WallBall/ 40 DU’s
6 SB TGU

Michael 15.1

Sunday, March 1, 2015

Bench w/ Chain
9 x 3

Body Row
3 x 10

3x
10 SA DB B.Press
10 Band Pull Downs
Side Plank

Fail

Fail

Saturday, February 28, 2015

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

 WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

See the CrossFit Games Website for your scaled options.
Please make sure you review the standards and demonstration video.

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Friday, February 27, 2015

Front Squat
12 x 2

Clean & Jerk
3 x 2

T2B
3 x Max Reps

Deadlift + Snatch
3 x 3

See you tomorrow!  We are starting at 7am tomorrow.  Please register for the 7am class if you are interested.  Otherwise, open starts at 8, be there 7:50 for briefing.

See you Saturday! We are starting at 7am Saturday. Please register for the 7am class if you are interested. Otherwise, open starts at 8am, be there 7:50am for briefing.

Thursday, February 26, 2015

4:00/ 2:00

1 Rope Climb
8 Box Jumps

4 HSPU
8 Slam Ball

5 Power Clean
10 Cal Bike

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Wednesday, February 25, 2015

Floor Press

3x
8 Ring Push Ups
15 Tricep Roll Back Extensions

5 rounds
6 C2B Pull Ups
12 Russian Twist
24 DU’s

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Tuesday, February 24, 2015

AMRAP in 20min

350M ROW
10 Deadlift
10 Burpees

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Monday, February 23, 2015

Box Squat

Barbel step up
3 x 10

Hip Bridges
3 x 10

For time:
100 KB Swings
60 Sit ups

Some high kick mojo for Lori and Team Alberta's gold medal game.

Some high kick mojo for Lori and Team Alberta’s gold medal game.

Sunday, February 22, 2015

Bench
9 x 3

DB Shoulder Press
3 x 10

4x
15 Leg Raise
20 Rear Delt Raise

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Saturday, February 21, 2015

Front Squat
12 x 2

Sumo Deadlift
6 x 3

Toes 2 Bar
5 x 10

40 Wall Balls

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Friday, February 20, 2015

Row 60 Cal

rest

AMRAP in 10min
30 DU’s
15 Power Snatch

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Thursday, February 19, 2015

Bench Press

Barbell JM Press
3 x 8

DB Tate Press
3 x 10

3 x
Sled – 1 Lap Revers Lunge Row
2 Laps Farmers Carry
1:00 Plank Hold

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Wednesday, February 18, 2015

6 Rounds

200m Row
12 Box Jump
10 Thrusters/ Lap Sled Drag
rest

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Tuesday, February 17, 2015

Clean
1RM

3 x Max Reps C2B

6:00
6 Burpee
6 Power Clean

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Monday, February 16, 2015

Happy Family Day!

4:00/2:00

10 Cal Bike
6 DB Snatch

10 KB Swing
6 Slam Ball

20 DUs
6 K2E

Happy Family Day!   Holiday Hours 8, 9:15, 10:15am and 1:00pm Open Lift.

Happy Family Day from Michael, Nicole,and Kids!
Holiday Hours 8, 9:15, 10:15am and 1:00pm Open Lift.

Sunday, February 15, 2015

Bench Press
9 x 3

3 x
Push Ups
Pull UPs
Powell Raise

3x
20 GHD Sit UP

Coach Janna as Paul

Coach Janna as Paul

Saturday, February 14, 2014

Partner or Team WOD!

Choose One:

Cindy + Nate

Jackie + JT

Annie + Arnie

CFE GAME SHOW!!! Who’s this baby?  hint: its his birthday today!

CFE GAME SHOW!!! Who’s this baby?
hint: its his birthday today!

Slip Slidin A Weight Superslam Bonspiel  See you at 2!

Slip Slidin A Weight Superslam Bonspiel
See you at 2!

Friday, February 13, 2015

Dress like a CFE Coach!

Dress like a CFE Coach!

Front Squat
12 x 2 @ 60%
:30 – :45

3x
12 Hip Bridges
30 Banded Leg Curl

AMRAP IN 5:00
5 ( 3 lateral hop over bag + 1 burpee)
10 SB Sq Clean
15 DU’s

CFE GAME SHOW!!! Who’s this baby?
Click on “comments” below to submit your guess. The first one to get them correct is the winner!

CF Kid #1

CF Kid #1

CF Kid #2

CF Kid #2

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Thursday, February 12, 2015

Last day to sign up for Saturday’s Tournament.  Sign up sheet is at the front desk.

80's Were Greaties!

4 Rounds

7 HSPU
7 Pull UPs
12 Deadlift
15 SL Squat
rest

CFE GAME SHOW!!! Who’s this baby?
Click on “comments” below to submit your guess. The first one to get them correct is the winner!

 

#13

#13

#14

#14

#15

#15

Wednesday, February 11, 2015

Pajama Day Workout in your (clean) PJs or onesie (please ensure all trap doors are securely fastened for any toes-to-bar exercises)

Pajama Day
Workout in your (clean) PJs or onesie (please ensure all trap doors are securely fastened for any toes-to-bar exercises)

Power Clean and Jerk
5 x 1

Pendlay Row
3 x 5

AMRAP in 8:00
12 Box Jumps
9 Push Press
6 T2B

CFE GAME SHOW!!! Who’s this baby?
Click on “comments” below to submit your guess. The first one to get them correct is the winner!

#10

#10

#11

#11

#12

#12

Tuesday, February 10, 2015

SPORTS DAY IS EVEY DAY FOR COACH DENI! Wear your favorite team jersey, colors, face paint, and/or equipment!       

Hockey Night in Canada with Burpees
10 rounds
30 sec wall ball (20/14)
30 sec burpees
2 min rest between rounds

CFE GAME SHOW!!! Who’s this baby?
Click on “comments” below to submit your guess. The first one to get them correct is the winner!

#7

#7

#8

#8

#9

#9

Monday, February 9, 2015

 

Jasper Superhero

Superhero Shirt and/or Costume Day!

Front Squat
find todays 1RM

Clean Pull
3 x 3

4 rounds
25 KB swings
10 SA KB Bent Row
20 Sit Ups

CFE GAME SHOW!!! Who’s this baby?
Click on “comments” below to submit your guess. The first one to get them correct is the winner!

#4

#4

#5

#5

#6

#6

 

 

 

Sunday, February 8, 2015

Kick off to I LOVE CFE week!

Remember to bring your shirt so you or a friend can customize it for you! Supplies will be left out Sunday and Monday.

Power Clean & Jerk Complex

3x
15 Push Ups
20 SA DB Row
20 Face Pulls

Its time to play CFE GAME SHOW!!! Who’s this baby?
Click on “comments” below to submit your guess. The first one to get them correct is the winner!

#1

#1

#2

#2

#3

#3

Saturday, February 7, 2015

Clean From Blocks
10 x 2

3 x
20 Box Jumps
24DB Walking Lunge
20 GHD hip Extension
Max Hold L Sit

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Friday, February 6, 2015

4 Rounds

15 Cal Bike
Sled Drag Bear Crawl
rest 1:00

20 Wall Balls  20/14
30 DU’s
rest 2:00

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Thursday, February 5, 2015

Power Snatch
Work up to a 1RM

AMRAP in 6:00
5 Dynamic Effort Push Ups
10 Body Row
15 KB Swings

Cheeeeeeeeese

Cheeeeeeeeese