WOD

Workout of the Day Posts

Friday, November 28, 2014

6am’ers, Bring your shovels!

6 Rounds

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

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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

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Wednesday, November 26, 2014

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

rest

3 Rounds
20 RKB Swings
8 OHS
6 Pull Up’s

rest

Row 1000m

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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
rest

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

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Saturday, November 22, 2014

10 Rounds

3 Power Clean
3 Push Press or Jerk
6 C2B / 150m Row
Rest
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Friday, November 21, 2014

Barbell Weighted Lunge
5 x 10

Sumo Deadlift w/ Band
4 x 2

AMRAP in 8
10 DB Front Squat
10 Box Jumps
10 Body Rows
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November 20, 2014

EMOM

4 Sledgehammer Swing
4 Russian Twist
+ 4

2 Push Press
2 Burpee Over Bar
+ 2

4 RKB Swings
4 Squats
+ 4
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November 19, 2014

Bench (CG)
Work up to a 1RM

3x
7 Strict Pull Up
12 Band Push Ups
15 Band Pull aparts

AMRAP in 4
DU’s
5 Sit Ups
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November 18,2014

“Kelly” (Nautical Kelly)

5 Rounds

400m Row
30 Box Jumps
30 Wall Balls

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Monday, November 17, 2014

Sumo Deadlift
1RM

Reverse Lunge
3 x 8 – 12

3 x
25 KB Swings
Unbroken T2B
FLR
rest
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Sunday, November 16, 2014

Bench w/ Bands
9 x 3

4x
10 HR Push Ups
10 Seated Press
10 Tricep Extension

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Saturday, November 15, 2014

Box Squat
10 x 2

4x
8 RDL
10 Walking Lunge
Lap Sled Drag

3 x
Side Plank

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Friday, November 14, 2014

4 Rounds

20 Cal Bike
rest
10 Burpee
rest
50 DUs
rest
10 Slam Ball
rest
2 Laps SB Carry
rest

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Thursday, November 13, 2014

Bench (CG)
3RM

3x
DB Bench
Body Row

Row 1500m
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Wednesday, November 12, 2014

5 Rounds

7 Thrusters
14 KB Swing
28 DU’s
Lap Sled Drag
Rest

Cash Out
GHD Sit Ups
Superman

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Tuesday, November 11, 2014

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

“Jules”

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

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.

Remembrance Day Hours 8, 9:15

CANADIAN ARMED FORCES CROSSFIT HERO WODS

Erin

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.

Stephen

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.

Nutts

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.

Ship

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.

Bulger

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.

Wilmot

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.

Monday, November 10, 2014

AMRAP in 20

10 Deadlift
10 Pull UPs
10 Box Jump Over
10 Push Ups
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Sunday, November 9, 2014

5 x

HSPU
Dips

Lap Farmers Carry
15 – 12 – 9
K2E’s
Hang Power Clean

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Saturday, November 8, 2014

8 Rounds

100m Row
12 Alt. SA DB Snatch
12 Wallballs
REST

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Friday, November 7, 2014

Box Squat
12 x 2

Bulgarin Split Squat
3 x 8 R/L

4x
Max Reps Strict Pull Ups
8 Glute Ham Raise
12 Medball Sit Up Exchange

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Thursday, November 6, 2014

5 Rounds

30 KB Swings
14 OH Lunge
30 DU’s
10 Burpee Box Jumps

Rest

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Wednesday, November 5, 2014

Press

AMRAP IN 12
20 Cal Bike
10 DB Power Clean
5 Dips
1 Rope Climb
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Tuesday, November 4, 2014

5 Rounds

9 Front Squat
9 HR Push Ups
9 T2B

Cash Out
Side Plank
3 x :45R/L
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Monday, November 3, 2014

Good Morning x 3

Weighed Step Ups
4 x 12

AMRAP in 4min
Burpees +2
C2B +2

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Sunday, November 2, 2014

Bench w/ Chain

3x
Max Handstand Hold
20 Band Pull Aparts

8:00
20 KB Clean
200m Row or Run
8 T2B

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Saturday, November 1, 2014

Box Squat
12 x 2

4 x
12 DB Chainsaw Row
12 DB Walking Lunge
12 Death March

4 x Max FLR

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Friday, October 31, 2014

Happy Halloween CrossFit Edmonton!

Reminder today hours are 6, 7open lift, 8, 9:15 and 10:15mamas

Partner WOD

20 Sled Drags
80 Push Ups
120 MedBall Cleans
180 KB Swings
300 DU’s

If we are lucky we get to see this again!  Cross your fingers!

If we are lucky we get to see this again! Cross your fingers!

Thursday, October 30, 2014

MR Pull UPs

Floor Press
Find a heavy 3

4 Rounds
10 Cal Bike
10 SA DB Thruster
20 Russian Twist
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