Workout of the Day Posts

Sunday, November 29, 2015

Pause Bench Press
9 x 3

4 Rounds
6 push press
8 dips
10 T2B

Cash Out



Saturday, November 28, 2015

Power Clean Complex
Work up to 80%


“El Balboa Grace”
AMRAP 12 minutes

3 Power Clean + OH 135/85
6 Box Jumps
9 Push Ups

WOD Courtesy of CrossFit Balboa


Friday, November 27, 2015

Back Squat
10 x 2

3 x

Barbell Row
1 x MR

Pull Ups
4 x 12


Thursday, November 26, 2015

8 Rounds

15 Cal Bike
10 Wall Balls / 20 DU’s
8 DB Power Clean

Cash Out
3 x 1:00 FLR




Wednesday, November 25, 2015

Bench Press w/ band

12 DB Press
12 Push Ups

20 DB Flys
20 Band Pull Aparts

Cash Out


Tuesday, November 24, 2015


Glute Ham Raise
4 x 8 reps

8 Goodmorings
Seated Band Abduction


Monday, November 23, 2015

You can thank Cory for requesting this one.

7 Rounds

7 Power Cleans
7 Thrusters
7 Bar Facing Burpees



Sunday, November 22, 2015

6 x 5

JM Press
4 x 12

FLR from Rings
20 Russian MB Twist

Overhead Extension
2 x 15 reps


Saturday, November 21, 2015

In 15minutes complete

5 minutes – Row Or Bike

4 minutes – OH Squat

3 minutes – DU’s

2 minutes – Pull Ups

1 Minute – Push Ups


Friday, November 20, 2015

Back Squat
12 x 2

Sumo Deadlift
8 x 1

Pull Overs
4 x 12

7 minutes
25 Power Cleans
25 K2E’s


Thursday, November 19, 2015

Tabata Intervals

Box Jump




Cash Out
GHD Hip Ext.
3 x 12


Wednesday, November 18, 2015

Dead Press Floor Press

12 Incline DB Bench
12 Diamond Push Ups

8 DB Hang clean and Press
8 Seated Side Raise
Length Face Pull


Tuesday, November 17, 2015

Pause Squat

Glute Ham Raise
4 x 10

4 x
12 Banded RKB swings
1 lap Sled Drag

Cash Out
100 Walking lunge


Monday, November 16, 2016

5 rounds
15 Cal’s Row


5 rounds
12 Thrusters
8 Burpee


Sunday, November 15, 2015

Banded Bench Press
8 x 5

Tate Press
4 x 12

3 x
Front Leaning Rest

Cash Out


Saturday, November 14, 2015

4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups

Rest 10-15 min

1 Mile Run (Derek’s mile) or 2K Row

This is a re- test from September 19th. This marks the last day of your 8 week Whole Life Challenge. Way to go team!

facebook-cover WLC

Friday, November 13, 2015

Wide Stance Box Squat
5 x 5

6 x 1

Bend DB Rows
1 x max reps

Straight Arm Pull Down
4 x 12


Thursday, November 12, 2015

Weighted Pull Up
1 Rep Max

AMRAP in 12min
30 Wall Balls
60 DU’s


Wednesday, November 11, 2015

CrossFit Edmonton’s and Voracity CrossFit’s Hero, Captain Juli-Ann Dawn Mackenzie


5 Rope Climbs
30 Box Jumps 20?
5 Tire Flips
30 Pistol Squat
5 MU’s
30 Burpees – chest to ground, to target
5 MU’s
30 Cal Bike or Row
5 Tire Flips
30 KB Swings 35lbs
5 Rope Climbs
30 Walking Lunges – 15 forward, 15 reverse

Captain Juli-Ann Dawn Mackenizie "Jules"

Captain Juli-Ann Dawn Mackenzie “Jules”

Captain Juli-Ann Dawn Mackenzie, 30, was killed July 18, 2002, in a CH-146 helicopter crash near Goose Bay, Labrador. A pilot with 444 Combat Support Squadron, she was returning from a search and rescue mission. She is survived by her husband Robert McMullen, and parents Candys Mackenzie and Rick Mackenzie, brother Jeff, sister Janna..

Remembrance Day Hours 7:30am

Nicole will be in to mind children



Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Master Corporal Erin Doyle, 32, of 3rd Bn PPCLI, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.


30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.


For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10?
200 Double-unders
Run 400 meters with a 45lb plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.


Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36? box

Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.


Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion, Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.


Six rounds for time of:
50 Squats
25 Ring dips

Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Shilo, MB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwaii District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Tuesday, November 10, 2015

Sumo Deadlift
Work up to 1RM

Lap Sled drag
20 Steps Walking Lunge

Cash Out
Seated Band Abduction


Monday, November 9, 2015

10x 2:00/1:00

150m row and Bike – alternate
4 pull ups
8 burpee
12 KBS


Sunday, November 8, 2015

KB Bench Press

4 x 7, 7, 7

DB Roll Back Extensions
4 x 12



Saturday, November 7, 2015

Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
M 135 lb., F 105 lb.


Friday, November 6, 2015

Wide Stance Box Squat
5 x 5

Sumo Deadlift

Bent over Barbell Row
4 x 8

12 Slam Ball
150m Row

Cash Out
GHD Hip Ext
5 x 10




Thursday, November 5, 2015

3 Rounds
100 DU’s
4 Lap Farmers Carry
50 Cal Bike

60 KB Swing s
30 SL Squat
15 Pull Ups


Wednesday, November 4, 2015

Overhead Press

20 Incline DB Fly’s
12 HR Push Up’s

AMRAP in 8min
14 Alt. SA DB Power Snatch
7 Box Jumps
7 T2B


Tuesday, November 3, 2015

Blue’s Views
By Coach Nicole Blue

Being a responsible adult means not being afraid to admit when you make a mistake. So, I’m admitting my mistake to all of you. I have fallen behind on the Whole Life Challenge. My eating has been on track but my accountability has not. When faced with some personal challenges (sick kids and solo parenting) I disappointed myself and didn’t sign in to log my score. I still followed along at home but the point of this challenge is to build community and hold your teammates accountable and when I should have been present, I wasn’t.

I’ve let my teammates know that I have committed to being back on track for the last few weeks. Everyone has excuses and reasons why they can’t do something but the truth of the matter is that most of them are things that can be changed and fixed. I can absolutely find the time to log on and post my score for the day. So, in honor of my mess-up I thought I’d address the 3 excuses I often hear regarding everything from missing workouts to not having time to stretch or cooking healthy meals.

“I don’t have the time.”
Trust me, you do have the time. If you have time to sit and watch a TV show or browse the internet or press the snooze button on your alarm for half an hour you have the time to do any one of those things. The real excuse here is “I just don’t feel like it” because if you truly are passionate about something and committed to it you will be able to find the time.

“I don’t have the money.”
I totally get this one. I used to tell people this regarding lots of things and while there are people who truly don’t have the money most people are using this without actually sitting down to see if they have the money. There are lots of things you can do to change this, from using only cash to see where you’re spending your money, adding an app that tracks what you are buying. If you are truly strapped for cash being able to do things you want to do requires sitting down and budgeting them. As an example, in our family we’ve divided up the responsibility: Michael takes care of the big picture (our yearly budget) and in turn gives me a weekly budget which I then sit down and plan out each week. It’s not very much fun but it is necessary so we can do the things we want to do or else I’d probably be blowing our money on Pumpkin Spice Lattes every day.

“I can’t.”
This normally goes hand in hand with one of the first two excuses or is followed by a sob story of some sort. Most of those stories are ones I can relate to or even ones that make me truly feel for a person. However, at the end of the day if you are using the story as an excuse for why you can’t do something you’re letting whatever it is get the best of you. I’m here to tell you that you can always do something if you truly want to. Sometimes it might require some lifestyle changes or some sacrifices but never give up on something because you simply think you can’t.
Let’s all stop letting each other get away with the excuses. When someone gives you an excuse first offer to lend a listening ear and then when they’re done telling you about it offer to help them find a way to make it happen.

Tuesday, November 3, 2015

Front squat

Snatch Grip Romanian Deadlift
3 x 10 reps

Good Morning + Reverse Lunge
4 x 8 reps

Cash Out


Monday, November 2, 2015

AMRAP in 20

1 Rope Climb
5 Power Clean & Jerk
10 Burpees


Sunday, November 1, 2015

Floor Press
5 RM

Neutral Grip DB Bench
5 x 5

4 x 8

15 Pull Ups
15 Band Push Downs