WOD

Workout of the Day Posts

Monday, May 30, 2016

AMRAP in 20
5 HSPU
10 SB Clean
20 SB Walking Lunge
25 DU’s

IMG_0075

Sunday, May 29, 2016

Muscle Snatch

3 Position Power Snatch

Snatch Pull

5 rounds
C2B
9 DB Thrusters
9 Burpees
rest

IMG_0055

Saturday, May 28, 2016

It’s Roll Model Method Day!

9 – 10:30 Reform to Perform

Sunday, May 28th from 9 - 10:30   $40 (includes a pair of therapy balls)

11 – 7pm The Science of Rolling

Image 4-26-16 at 8.20 PM

Friday, May 27, 2016

Front Squat
12 x 2

Glute Ham Raise
4 x 8 reps

4 rounds
1 lap sled drag
10 Strict Pull Ups
20 MB Russian Twist

IMG_0011

Thursday, May 26, 2016

5 Rounds

10 Wall Balls
10 Burpee
rest

250m Row
10 Dips
rest

IMG_0035

Wednesday, May 25, 2016

2 Pause Jerk + 1 Jerk

5 Rounds
25 DUs
12 OH Walking Lunge
6 T2B

IMG_0083

 

Tuesday, May 24, 2016

3 Position Clean

3 Rounds
4 Front Squat
6 C2B pull ups
20 KB Swings

IMG_0156

Monday, May 23, 2016

“Lumberjack 20″

“Lumberjack 20″ Individual or Team

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24?)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

 

Attire: plaid, beards and axes

Schedule and sign in.

IMG_5647

10341860_10152389768726357_3231663728670670225_n

Sunday, May 22, 2016

TEST DAY!

Squat, Bench and Deadlift

8, 9am and
10:30 Competition Club (sign up online)

CHEEEEEESE

Saturday, May 21, 2016

8min AMRAP
Press 115/80
50 DU’s every time you break

Rest 4:00

8min AMRAP
Hang Power Clean 205/135
30 Squats every time you break

Courtesy of CrossFit.Com

Take a rest day for those who are testing tomorrow.
Squat, Bench and Deadlift
8 and 9am
10:30 Competition Club (sign up online)

IMG_0052

IMG_0050

Friday, May 20, 2016

Close Stance Back Squat
8 x 2 @ 85%
1 @ 90%
2@ 95%

OR

Deload if you are testing lifts on Sunday.

“Jackie”
1000 meter row
50 Thruster 45 lbs
30 pull-ups

IMG_0073

Thursday, May 19, 2016

5 Rounds

15 RKB Swings 70/50
15 Push Ups
400m Run
rest

IMG_9991

Wednesday, May 18, 2016

Floor Press
1 @ 80%

12 Minutes:

5 Power Clean
3 Wall Climb
rest

3 Thruster
10 Burpee
rest

IMG_0010

Tuesday, May 17, 2016

Front Squat

Romanian Deadlift
4 x 8

Goodmoring + Reverse Lunge
4 x 8

Sunday, May 28th from 9 - 10:30   $40 (includes a pair of therapy balls)

Sunday, May 28th from 9 – 10:30
$40 (includes a pair of therapy balls)

Monday, May 16, 2016

AMRAP in 20

15 Cal Bike / 200m Run
20 SA DB Power Snatch

IMG_9998

Sunday, May 15, 2016

Bench w/ Chain
3 x 5

AMRAP in 12 min
6 Pull Ups
6 Box Jumps
18 Sledgehammer Swings

IMG_9800

Saturday, May 14, 2016

3 Rounds

Row

Rest

DU’s

Rest

Clean & Jerk

IMG_9985

Friday, May 13, 2016

Close Stance Back Squat
10 x 2

Barbell Row
4 x 12 Reps

RKB Swings
100 reps

IMG_9999

Thursday, May 12, 2016

For time:

800m run
15 MU’s
800m run
15 HSPU
800m run
15 Power Snatch

3x
15 GHD Sit Ups

Post StrongHuman crawl.

Post StrongHuman crawl.

Wednesday, May 11, 2016

Dead Sexy Floor Press
1RM

4 Rounds
6 Hang Power Clean 135/95
8 Diamond Push Ups
15/10 Cals Bike

IMG_9868

Tuesday, May 10, 2016

Deficit Deadlift

1 Round For Time
15 Strict Pull Ups
30 Thrusters
15 SB TGU

Glute Ham Raise
4 x 8

IMG_9952

Monday, May 9, 2016

Tabata Mash Up

Wall Ball
RKB Swings

Rest 3:00

Bike
DU’s

Cash Out
Side Plank or Captain Morgan
3 x :45

IMG_9946

Sunday, May 8, 2016

Press
9 x 3

Tate Press
4 x 12

“Fort McMurray”
80 Burpees

From CrossFit Crude out of Fort McMurray, AB.
“Here is a WOD I am going to do at every box I go to in the next couple weeks!

Please share!!!

“Fort McMurray”
For time:
80 Burpees

*in honour of the 80+ thousand residents ( myself included) who evacuated the city this week. Also, the burpee symbolizes being knocked down but getting back up. Over and over again. Every burpee you do is a symbol of all of us up in FM who just got knocked down by this horrific natural disaster…but we are resilient. We are ?#?albertastrong? and WE ARE BANDING TOGETHER AND WILL GET BACK UP!

Please share! Post videos on our FB page: CrossFit Crude or email to crossfitcrude@gmail.com so we can post on community pages.

Thanks,

CF Crude”

Pray fot Fort McMurray

Saturday, May 7, 2016

8 rounds

200m Run
10 OHS
rest

Save the tens!

IMG_9965

Friday, May 6, 2016

Close Stance Back Squat
12 x 2

Sumo Deadlift

7 minutes
25 Power Cleans
25 Burpee to target
AMRAP DU’S with time remaining.

IMG_9976

Thursday, May 5, 2016

Cinco Rounds

10 Cal Row
10 Bench Press
10 T2 Rings
10 Slam Ball
Farmers Carry

Cinco-de-Mayo

Wednesday, May 4, 2016

Obi WOD Kenobi

A long time ago in a galaxy far, far away…

Do or do not, there is no tri:
20 Hand Solo DB Snatch
10 Princess Leia Laser Pistols
15 Darth Vader Sith Ups

Chewbacca Complex

Do or do not, there is no tri
1 Luke Skywalker
R2B2
C3PU

A long time ago in a galaxy far, far away…

maythe4thblack2_fullpic

Remember to pack your lifting Chews.

Remember to pack your lifting Chews.

Tuesday, May 3, 2016

Pause Squat

Glute Ham Raise
4 x 10

4 x
12 RKB swings
12 OH Walking lunge

IMG_9968

Monday, May 2, 2016

AMRAP in 20

20 Cal Bike
2 rounds:
5 Pull Ps
10 Push Ups
15 Squats
20 DUs

IMG_9927

Sunday, May 1, 2016

Hanging KB Bench Press

Dips
3 x 12

DB Roll Back Extensions
4 x 12

4 x 10 reverse crunch
4 x 10 windshield wiper
4 x 10 each way Standing Band Abs