WOD

Workout of the Day Posts

Friday, January 20, 2017

Front Squat
10 x 2

4 x
8 Goodmornings
Seated Band Abduction

Seated Row
4 x 12

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Thursday, January 19, 2017

21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time

Row for Cals
Wall Balls

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Wednesday, January 18, 2017

Power Snatch
4 (3 x 1)

EMOM for 10:
RKB Swings
HSPU

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Tuesday, January 17, 2017

Clean OTM
3 (5 x 1)

Clean Pull
6 x 2

4 Rounds
3 lengths sled drag
30 DU
10 burpees to target
rest

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Monday, January 16, 2017

Alternate Every Minute on the Minute for 15 Minutes:

SB TGU

Alt. DB Power Snatch

Box Jump

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Sunday, January 15, 2017

Hang Snatch
10 x 1

P Cl. + Power Jerk
10 x 1

3 Rounds
12 DB Thrusters
12 Pull Ups

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Saturday, January 14, 2017

2 Rounds, 3min/1min:

Row

4 Shoulder to Overhead
8 Box jumps

Bike

8 KB Swings
8 Goblet Squat

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Friday, January 13, 2016

Front Squat
12 x 2

Pendlay Row 
3 x 10 

4 Rounds
10 T2B
30 DUs

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Thursday, January 12, 2017

10 Rounds

1 Rope Climb
5 Deadlift
6 Burpee over Bar
Rest

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Wednesday, January 11, 2017

Jerk On the Minute
4 (5 x 1)

5 Rounds, :90on/:90off
Row 250
Max Reps Wall Balls

Tuesday, January 10, 2017

Clean On the Minute
4 (5 x 1)

Clean Pull
5 x 2

Walking Lunges
100

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Monday, January 9, 2016

5 Rounds

400m Row
3x:
5 SB Clean
5 Box Jumps
5 Push UPs

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Sunday, January 8, 2017

Jerk 5 x 1 @ 70%

Snatch HP + HSn
5 x 1 @ 70%

For Time:
100 DUs
50 Thrusters
30 Pull Ups

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Saturday, January 7, 2016

“The Chief”

Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

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Friday, January 6, 2016

Front Squat
12 x 2

Glute Ham Raise
4 x 8 reps

4 rounds not for time
1 lap sled drag
10 T2B
20 MB Russian Twist
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Thursday, January 5, 2017

3 Rounds, 1 minute @ each station:

Row
DU’s
Burpees
Pull Ups
DB Hang Sq. Clean

Rest

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Wednesday, January 4, 2016

Power Snatch
2RM

Partner WOD
Alternate rounds AMRAP in 12:
5 Goblet Squats
10 SA KB Push Press
15 KB Swings

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Tuesday, January 3, 2016

Back Squat 3RM

4 Rounds, 30 on/30 off:
Push Ups
Slam Balls
Box Jumps
Farmers Carry

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Monday, January 2, 2017

For time:

15 Clean
30 Cals Bike
30 R KBSwing

15 MU’s
15 Shoulder 2 OH
15 Pull Ups

30 R KBSwing
30 Cals Bike
15 Thrusters

Sunday, January 1, 2017

HAPPPY NEW YEAR CROSSFIT EDMONTON FAMILY!

CFE LOGO

Saturday, December 31, 2016

Colin and Cheryl’s Wedding Day Partner WOD!

AMRAP in 30 min
50 Burpees
50 Box Jumps
50 Cal Row
50 SA DB P Snatch

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Friday, December 30, 2016

“The Bear”

Power Clean
Front Squat
Push Press
Back Squat
Push Press
7 sets without the bar resting on the ground.

Find a RM for today.

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Thursday, December 29, 2016

AMRAP in 17

30 Cal Bike/Row
30 Snatch

20 Cal Bike/Row
30 Snatch

10 Cal Bike/Row
30 Snatch

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Wednesday, December 28, 2016

1 Power Clean + 2 Jerk

AMRAP in 8min
3 Manmakers
10 Box Jumps

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Tuesday, December 27, 2016

Snatch + Sn Balance + OHS

Tabata Intervals:

Row for Cal

DB Push Press

Burpees

Sit Ups

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Sunday, December 24th, 2016

Merry Christmas CrossFit Edmonton!

Sandra

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Saturday, December 24, 2016

TEAM WOD!

AMRAP in 8
4 Burpees
Suicide Run

rest

AMRAP in 8
:20 Bike for Cal’s

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Friday, December 23, 2016

OHS
10 x 2

AMRAP in 7min
5 Dips
10 Box Jumps
15 KB Swings

Sandra

Thursday, December 22, 2016

5 Rounds, 3min on / 2min off
50 DUs
10 K2E
AMRAP SB Bear Complex

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Wednesday, December 21, 2016

Push Press
3 RM

4 Rounds
10 Hang Power Snatch
6 HSPU
9 Bike
rest

CrossFit Kids Edmonton

CrossFit Kids Edmonton