Workout of the Day Posts

Monday, December 22, 2014

“Kat Attack!”

2:00/ 1:00 x 3

2 Tire Flips
8 Wall Balls

1 Lap Sled Drag
1 Lap SB Carry

25 DU’s
8 Slam Ball


Sunday, December 21, 2014

“How the Grinch Stole Christmas”

Can participate solo or as a team.  Bring a toboggan.

Todays Class is at 1pm


Saturday, December 20, 2014

CrossFit Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximum effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.

CF Football Total starts at 8am, ends at 10am
Christmas Party tonight!  Come after 7pm

One of your judges for CFFB Total. Don't make him angry.

One of your judges for CFFB Total. Don’t make him angry.

Power Clean – Chosen weight starts from the ground. Bar received on shoulders with elbows in front of the bar. The rep is complete when the hip and knee are fully extended.

Squat must be done from the squat stands or power rack. The bar must be placed on the back and walked out to clear the rack completely. No contact with the rack is permitted until the bar is replaced in the rack. Once the bar is lowered, the stance cannot change until the bar is
to be racked. The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The bottom position is identified by A) the apex of the crease in the shorts formed as the hips are lowered, B) the surface of the top of the patella, C) the plane formed by a straight line between the
two, and D) the dipping of the hip end of that plane below horizontal. The finish position is the same as the starting position, and the athlete must return to it before the bar is racked.When the finish position is secure, the bar must be walked back into the rack and successfully replaced.
Any halt in the upward motion of the whole bar, identified at its position on the back rather than at its ends, constitutes a missed attempt, as does any change in position of the feet against the floor during the squat. Any deliberate attempt to lower the bar counts as an attempt. No more than two spotters are permitted, and they are not allowed to touch the bar during the attempt, which is finished only after the bar is successfully replaced in the racks. The spotters are permitted to steady the racks, and to take the bar if the lifter loses control of it. Any touching of either the bar or the lifter by any spotter invalidates the attempt.

Bench Press – The lifter must lie on their back with head, shoulders and buttocks in contact with the bench surface. The feet must be flat on the floor. Hands and fingers must grip the bar positioned in the rack stands with a thumbs around grip. This position shall be maintained throughout the lift. Foot movement is permissible but must remain flat on the platform. The hair must not hide the back of the head when lying down on the bench. Disqualification with any change in the elected lifting position during the lift proper i.e. any raising movement of the head, shoulders, or buttocks, from the bench, or lateral movement of hands on the bar. Bar is not lowered to chest or abdominal area i.e. not reaching the chest or abdominal area, or the bar is touching the
belt. Failure to press the bar to straight arms length elbows locked at the completion of the lift.

Deadlift is performed with the bar on the platform or floor. The lifter assumes a position facing the bar, with the bar parallel to the lifter’s frontal plane.The bar is gripped with both hands, and pulled with one continuous uninterrupted movement until the lifter is standing erect with knees and hips fully extended, the chest up and shoulders back. Once this position is attained and the bar is motionless, the bar is lowered under control with both hands back to the ground.The bar may not be dropped.
Any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended. Any attempt to raise the bar counts as an attempt.

Friday, December 19, 2014

Seated Good Mornings
5 x 8

Lap Farmers Carry
5 x

6 Burpees
6 Wall Balls
30 DU’s


Thursday, December 18, 2014

AMRAP in 20

5 Tire Flips
10 Front Squat
20 SA DB Power Snatch


Wednesday, December 17, 2014

Deadlift + Power Clean
5 x 1

3 x
Pull Ups

4 Rounds
10 Cal Bike
10 KB Swings
20 DU’s


Tuesday, December 16, 2014

3 Rounds

20 Box Jumps

20 SB Clean

20 Slam Balls

300m Row


Monday, December 15/14

Deficit Deadlift
5 x 1

Glute Ham Raise
5 x 8

Bulgarian Split Squat
3 x 10


Sunday, December 14, 2014

3 x 3 Hang Power Clean
3 x 3 Clean Pull
3 x 3 Power Clean

50 – 40 – 30 – 20 – 10
Sit Ups


Saturday, December 13, 2014

Back Squat w/ Chain
10 x 2

5 x
8 Good Mornings
2 Laps Sled
Side Plank


Friday, December 12, 2014

4 Rounds, on the minute

3 Power Snatch
8 Burpees
12 T2B
12 Wall Balls


Thursday, December 11, 2014

5 x 3

8/ SA DB Row

3 Rounds
15 Push UPs
10 DB Power Clean
200m Row

Rope climbs, its all in the jeans.

Rope climbs, its all in the jeans.

Wednesday, December 10, 2014

5 Rounds

10 Cal Bike
10 SB Clean
1 Lap SB Run


15 KB Swings
8 Burpee Pull Ups



Tuesday, December 9, 2014

Back Squat
x 3

Romanian Deadlift
4 x 8

3 Rounds
Max C2B
20 Split Jumps
7 Ring Dips

Monday, December 8, 2014

10 DB Step Ups


1 Rope Climb
10 Push Ups
10 Sit Ups





Sunday, December 7, 2014

Hang Power Clean
9 x 3

Deadlift + Clean Pull
4 x 3

5 Rounds
5 MU’s
10 Chainsaw Row
20 OH Walking Lunges


Saturday, December 6, 2014

5 Rounds

7 Thrusters
30 DU’s
7 Slam Ball
10 T2B


Friday, December 5, 2014

Back Squat w/ Chain
12 x 2

SL Glute Bridge
3 x 16

AMRAP in 7
6 Pull Ups
12 Russian Twist
18 KB Swings
1 Lap Sled


Thursday, December 4, 2014

3 Rounds
1:00on / 1:00off

Wall Balls

Famers Carry




Wednesday, December 3, 2014

Power Clean

7 Strict Pull Ups
10 Diamond Push Ups
20 Band Pull Aparts

3 Rounds
10 Slam Balls
Length Broad Jump


Tuesday, December 2, 2014

5 Rounds

300m Row
25 DU’s
20 Squats
15 Sit Ups
10 SA DB Snatch

Monday, December 1, 2014

Deficit Deadlift
Work up to a heavy 3

8 – 10 GHD Hip Extension
8 – 10 K2E
4 Rounds
1 lap Sled Drag
6 SB Squat

Sunday, November 30, 2014

Floor Press
9 x 3

SA DB Press
10 Tricep Extension
Max Hold FLR

15, 12, 9
Power Clean
Box Jumps


Saturday, November 29, 2014

Back Squat w/ Chain
12 x 2

8 Good Mornings

4 Rounds
20 Walking Lungs
15 KBSwings
10 Cal Bike


Friday, November 28, 2014

6am’ers, Bring your shovels!

6 Rounds

5 Front Squat
5 S2OH
5 Burpee Box Jump
1 Lap Sled


Thursday, November 27, 2014

Bench w/ Chain
work up to a heavy 3

1 x max reps

5 Rounds
6 DB Power Clean
8 Body Row
10 Sit ups


Wednesday, November 26, 2014

3 Rounds
30 DU’s
8 Power Snatch
6 Push Ups


3 Rounds
20 RKB Swings
6 Pull Up’s


Row 1000m


Tuesday, November 25, 2014

Squat w/ Chain
Work up to a 1RM

Glute Ham Raise
3 x 8

21 – 15- 9
Sumo Deadift
Slam Ball

CrossFit Kids Edmonton on vacation.

CrossFit Kids Edmonton on vacation.

Monday, November 24, 2014

5 Rounds

20 Cal Bike
15 T2B
20 Step Ups
1 Lap Sled Push

Coach Deni off season.

Coach Deni off season power athlete training.

Coach Deni

Coach Deni in season.  Power athlete, BOOM!

Sunday, November 23, 2014

5 Press
5 Weighted Pull Up

5 Rounds
2 Manmakers
20 DU’s