WOD

Workout of the Day Posts

Wednesday, April 23, 2014

Press
Work up to a 1RM

3x
10 Dips
30 KB Swings

3x :30on/off Row Max Cals
3x :30on/off Burpees
photo 2

Tuesday, April 22, 2014

4 x 3:00 on / 1:00 off

10 Squats
10 HP Snatch
10 Push Ups
10 Pull Ups

Cash Out
3 x 15 GHD Sit Ups
20140418_102347

Monday, April 21, 2014

Deadlift
Work Up to a 1RM

5 Rounds
200m Run
10 SB Reverse Lunge – Back Rack
1 Length Sled – bear crawl
rest

20140418_102426

Sunday, April 20, 2014

Sundays hours as usual – 9, 10 (Baby Quadzilla in minding children), 11 Olympic Weightlifting Club
Monday –  8:00,  9:15,  10:15 Ma & Pa’s. PM classes as usual. Reminder CrossFit Kids at 4 & 4:30

Alt. EMOM for 10:00
5 Strict Press
3-5 Strict Weighted Pull Ups

For Time
50 Box Jumps
100 DU’s
50 DB Hang Power Clean

Or Attempt your 3 Month Skill Challenge

Yes, that just happened.

Oh ya they did!

Saturday, April 19, 2014

Box Squat
10 x 2

4 x
15 – 20 Hip Extension
1 Length Sled – Reverse Lunge Row

3 Month Skill Challenge attempts

or

1K Row

Good Friday workout and waffles.  Thank you!

Good Friday workout and waffles. Thank you!

WAFFLES! WAFFLES! WAFFLES!

WAFFLES! WAFFLES! WAFFLES!

Friday, April 18, 2014

Easter Weekend Hours
Friday 8, 9:15 & 10:15 Ma & Pa’s. 11:15 We’re makin waffles! Join us!
Saturday as usual. Reminder CrossFit Kids 11:30, 12:00 & 12:30
Sunday as usual. 9, 10 (Baby Quadzilla in minding children), 11 Olympic Weightlifting Club
Monday 8, 9:15, 10:15 Ma & Pa’s. PM classes as usual. Reminder CrossFit Kids 4 & 4:30

Good Friday Easter WOD - Pick A Chick!

You choose the CrossFit Benchmark named workout.
Benchmark Girls Workouts

 

 

Thursday, April 17, 2014

Bench Press
Work Up to a 1RM

4x
8 – 10 Med Ball Power Drop
8 – 10 Pendlay Row

6:00
15 Cal Bike
20 Sledgehammer Swings
20 MB Russian Twist
IMG_2105

Wednesday, April 16, 2014

3 x 2:00 on 1:00 off

7 Push Press 95/65
14 Squats

7 KB Swings 55/35
14 DU’s

AMRAP Burpee Box Jumps

IMG_2104

Tuesday, April 15, 2014

RDL
5 x 5

MR Pull UPs

10:00
10 Lateral Hop over SB
8 SB Zercher Squat
2 Lap SB Run or 1 Parking lot SB Run

Join Team CrossFit Edmonton for Tough Mudder Alberta Saturday Sept. 6th.  Get the password at the gym .

Join Team CrossFit Edmonton for Tough Mudder Alberta 0n Saturday Sept. 6th. 

Monday, April 14, 2014

5 Rounds

10 Power Clean 135/95
10 Walking OH Lunge 45/25
400m Row
K5__1409

Sunday, April 13, 2014

Bench w/Bands
9 x 3

3 x
10 Dips
1 Length Face Pull

“Annie”
50 – 40 – 30 – 20 – 10
DU’s
Sit Ups
K5__1422

Saturday, April 12, 2014

AMRAP in 4:00
TGU

Rest

3 Rounds
10 HSPU
15 Deadlift 225/155
15 Cal Row

Michelle

Friday, April 11, 2014

Box Squat
12 x 2

3 x
10 Glute Ham Raise
2 Laps Sled Drag

21 -15 – 9
Wall Ball
Burpees

3 x 295

Thursday, April 10, 2014

6 Rounds

4 Deadlift + 4 Hang Power Clean
8 HR Push Up’s
15 Cal Bike or 200m Run
Rest

x 3

Wednesday, April 9, 2014

Bench Press w/ Chains
Work up to a 1RM

3 x
Max Tuck Hold
20 Band Pull Aparts

12 – 9 – 6 – 3
Push Press 115/75
Russian KB Swings 55/35
Deni B. Squat

Tuesday, April 8, 2014

6 Rounds

4 MU’s
7 OH Squat 95/65
15 Box Jumps
200m Run

10155578_10152280540626357_1160195911_n

Monday, April 7, 14

Block Pull
3RM

4 x 8ea DB Step Up

5:00
5 DB Row
5 DB Hang Power Clean
3 Strict Pull Ups – Weighted

PR High Fives!

PR High Fives!

Sunday, April 6, 2014

Press
9 x 3

3 x
1 Length Sled Chest Press
1 Length Sled Rev. Lunge Row
1:00 Deadbug

3 Rounds
15 Burpess
Rest

Chelsea will be in at 10 today to mind children

10153100_10152264512911357_1431310034_n

Saturday, April 4, 2014

Box Squat
12 x 2

Sumo Deadlift w/ Band
8 x 1

4x
3 Rope Climb
8 – 10 GHD Sit Ups
10 R/L X Band Walks

1911858_10152264529171357_2032728687_n

Masters 60+ Athlete – 3rd in Canada West, 62nd Worldwide. So proud of you Derek!

Friday, April 4, 2014

AMRAP in 20:00

5 Tire Flips
10 Alternating SA DB Power Snatch
5 Ring Dips
20 Cal Bike
1891232_10152264500671357_2131635955_n

Thursday, April 3, 2014

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

8:00
200m Row
30 DU’s
10 K2E’s

1617791_10154003814515438_967151936_o

 

Wednesday, April 2, 2014

6 Rounds

3 Power Clean
3 S2OH
6 Slam Ball
1 Lap SB Farmers Carry
REST
10007388_10154003823805438_1875103628_o

Tuesday, April 1, 2014

AMRAP in 60:00

50 Cal Bike
50 Thrusters 225/155
50 Burpee – lateral hop over Pull Up Bar
3 Log Rolls w/ Jazz Hands
mr-T

Good Morning
Work up to set of 3

4 x
8 Bulgarian Split Squat
1 Lap Sled – Bear Crawl

6:00
15 KB Swing
10 Squats
5 Med Ball Sit up Exchange

Monday, March 31, 2014

3 Rounds

30 Box Jumps
15 Pull Ups
5 Man Makers 40/25

10015022_10154010381655438_1395852540_o

Sunday, March 30, 2014

Bench Press w/ Chains
9 x 3

4x
8 Seated DB Shoulder Press
8 Rear Delt Raise

3 Rounds
3 Rope Climbs
20 DU’s
300m Row

Chelsea is in at 10 to mind children.

1972279_10152264530176357_1347507840_n

Saturday, March 29, 2014

The CrossFit Open final WOD 14.5

14.5 is going to be a long workout out for many. I have added an 8am class In order to get all the athletes through before CrossFit Kids class starts. Heats for 14.5 on Saturday will start at 8am. Please comment below if you are able to participate between 8-9, or 9-10. If we don’t hear from you your heat will between 10-11.

Members that are not participating in The Open can come in during the 8am class to complete the WOD. Please comment below if you will be in so I can add you in to the heat schedule. Warm on your own and be ready to 3,2,1 GO!

CrossFit Open WOD 14.5
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

1973350_10154010428555438_523638012_o

 

Friday, March 28, 2014

Clean off Blocks
10 x 2

5 x Max Reps Strict Pull Up

For Time:
20 Thrusters 95/65
20 Burpees – lateral hop over bar

The CrossFit Open final WOD – Saturday Schedule Changes

14.5 is going to be a long workout out for many. I have added an 8am class In order to get all the athletes through.

Heats for 14.5 on Saturday will start at 8am. Please comment below if you are able to participate between 8-9, or 9-10. If we don’t hear from you your heat will between 10-11.

Members that are not participating in The Open can come in during the 8am class to complete the WOD. Please comment below if you will be in so I can add you in to the heat schedule.

Game faces.

Spot the game faces.

Thursday, March 27, 2014

5 Rounds

15 Cal Bike
1 Length Sandbag Run
6 Alt. SB Shoulder Clean
1 Length Sandbag Run
1 Lap Sled Drag – Lateral Crossover
Rest

Comment and log scores at WODDY.COM
From now until April 1st, each WOD checked done and comment will enter your name for $50 in iTunes $$$.

Ryan pi back squat

Wednesday, March 26, 2014

Power Snatch
Work Up to a 1RM

3 Rounds
400m Row
30 DUs
20 OH Walking Lunge 45/25
1:00 Front Leaning Rest

IMG_2021

Tuesday, March 25, 2014

Tabata Mash Up

Slam Ball
Box Jump

Push Up
KB Swings

Cash Out
3 x :30 R/L Side Plank
photo 3