WOD

Workout of the Day Posts

Tuesday, September 2nd, 2014

OHS
Work up to toady’s 1RM

3 x
10 Glute Ham Raise
1 lap Sled Drag Backwards

5:00
5 T2B
10 Slam Balls

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Monday, September 1, 2014

Holiday Hours
8, 9:15 & 10:15 Mamas & Papas

3:00/1:00

Box Jumps
Rope Climbs
KB Swings
SB TGU
Bike

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Sunday, August 31, 2014

9 x 2 BN Push Press + 1 BN Push Jerk

Muscle Ups and MU Progressions

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Saturday, August 30, 2014

5 Rounds

350m Row
20 SA DB Snatch
40 DU’s
rest
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Friday, August 29, 2014

Front Squat
12 x 2

3x
24 Death March
15R/15L X Band Walk
Max Hold FLR

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Thursday, August 28, 2014

5 Rounds

6 Deadlift
12 Squats
1 Lap Sled
100m Run
Rest
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Wednesday, August 27, 2014

Row 5 x 100m

rest

“JT”

21 – 15 – 9
HSPU
Ring Dips
Push Ups

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Tuesday, August 26, 2014

3:00 / 2:00

Wall Balls
+ 3 Burpees

Power Clean
+ 3 Burpees

DU’s
+ 3 Burpess

KB Swings
+ 3 Burpees

Screen Shot 2014-08-24 at 5.53.00 PM

 

 

Monday, August 25, 2014

Front Squat
3RM

4 x
12 T2B
12 GHD DB Hip Extension

Derek’s Mile

Sunday, August 24, 2014

5 x
12 DB Bench
8 C2B Pull Up

AMRAP in 7:00
150m Row
35 DUs
10 Sit Ups

Screen Shot 2014-08-23 at 5.44.46 PM

 

Saturday, August 23, 2014

ALS Ice Bucket Challenge Coach Ryan and Norah have nominated all of us at CrossFit Edmonton to participate and donate to the ALS Association. For those who accept the challenge please bring a bucket, ice and towel and meet at CFE at 9:45.

OHS
10 x 2

Banded Deadlift
8 x 1

9am Class will run until 9:45
10am Class will start at 10:15

Screen Shot 2014-08-22 at 4.12.18 PM

 

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Friday, August 22, 2014

Max Handstand Hold x 3

8 Rounds
5 Push Jerk
5 Ring Dips
5 Burpees
5 Cal Row

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Thursday, August 21, 2014

“The Chief”

3:00on/1:00off X 5

3 Power Clean
6 Push UPs
9 Squats

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Wednesday, August 20, 2014

4 Rounds

800m Run
20 Box Jumps
20 KB Swings
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Tuesday, August 19, 2014

Good Morning x 5

4 x
16 DB Walking Lunge

3 Rounds
12 Cal Bie
Lap Sled Drag
rest
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Monday, August 18, 2014

5 Rounds

200m Row
rest
10 Burpee Pull Ups
rest
200m Run
rest
10 DB Clean
rest
50 DU’s
rest

Coach Suz on the way to a spelunking adventure outside of Canmore.

Coach Suz hiking up to a spelunking adventure outside of Canmore.

Sunday, August 17, 2014

B/N Push Press
9 x 3

3 x
10 Ring Dips
10 DB Press
15 DB Row

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Saturday, August 16, 2014

5 x
10 Wall Balls
10 Box Jump Over

5x
10 KB Swings
10 Split Jump

5x
10 GHD Hip Extension
10 Slam Balls

5x
10 Body Row
10 HR Push Ups

5x
SB Parking Lot Run
10 SB Shoulder Clean

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Friday, August 15, 2014

OHS
12 x 2

Snatch Grip Deadlift
3 x 6 – 8

AMRAP in 3:00
30 DU’s
10 Sit Ups

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Thursday, August 14, 2014

4 Rounds

400m Row
3 Lengths Farmers Carry
400m Run
4 SB TGU

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Wednesday, August 13, 2014

“Lynne”

5 Rounds
Max Reps Bench Press
Max Reps Pull Ups

Side Plank
3 x :45R/ :40L

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Tuesday, August 12, 2014

10 Rounds

3 Power Snatch
10 K2Es
200m Row
rest

CFE in the mountains.

CFE in the mountains.

Monday, August 11, 2014

Back Squat
Work up to a 1RM

Pull Up
Work up to a 1RM

3 Rounds
10 Cal Bike
7 Burpee
rest
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Sunday, August 10, 2014

5 x
6 HSPU
6 Ring Dips

6 Rounds
2 Deadlift
4 Hang Power Clean
Run
Rest
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Saturday, August 9, 2014

OHS
12 x 2

Sled Drag
2 laps Side Shuffle
2 Laps Bawkwards
2 Laps Forwards
2 Laps Bear Crawl

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Friday, August 8, 2014

AMRAP in 20

200m Run
10 T2B
15 Box Jumps
300m Row
10 Push Ups
15 Slam Ball

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Thursday, August 7, 2014

“Grace”
30 Clean and Jerk

rest

“Derek’s Mile”

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Wednesday, August 6, 2014

5 x :30on/:15off at each

Row

Sledgehammer Swings

Squats

DU’s

Cash Out
GHD Hip Extension
3 x 15
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Tuesday, August 5, 2014

Zercher Squat
Work Up to a 1RM

Good Mornings
4 x 6 – 8

For Time
10 Rope Climbs
40 Burpee Box Jumps
800m Run

Gym Baby helping with the books.

Gym Baby helping with the books.

Monday, August 4, 2014

Holiday Hours – 8, 9:15 and 10:15 Mama’s and Papa’s

5 Rounds
30 KB Swings
20 OH Walking Lunge
10 Pull Ups
rest

Cash Out

photo