WOD

Workout of the Day Posts

Friday, September 4, 2020

 
Clean Pull + Hang Clean + Clean 
 
Segment Clean Pull  + Clean Pull 
 
3 Sets 
30 Banded Hamstring Curls 
15 Banded Good Mornings 
Rest 
 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap. 

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Thursday, September 3, 2020

Partner WOD, AMRAP in 20 minutes:

12 Cal bike
Parking Lot D-Ball or SB Carry
10 Devils Press
100m Run
12 Plank Pull Through

Wednesday, September 2, 2020

Jerk 

AMRAP in 9 minutes 
14 Cal Row / Bike 
7 Push Press 
7 T2B 
 

Tuesday, September 1, 2020

For Time:

3 Power Cleans 
15 Burpee Box Over
Power Cleans 
15 BBO 
Power Cleans 
15 BBO
12 Power Cleans 
15 BBO
15 Power Cleans
15 BBO
 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap. 

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Monday, August 31, 2020

Back Squat 

5 Sets , EMOM
1) 3 Muscle Ups 
2) 20  Air Squats 
3) :30 DUs 
 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap. 

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Saturday, August 29, 2020

PARTNER WOD! 
 
AMRAP in 30 

6 Push-Ups

6 Double KB Cleans 

3 Double KB Squats 

3 Double KB Push Press 

200 Meter Run

Friday, August 28, 2020

4 Sets
6/ Side Split Squat
rest
Hollow Hold / Rocks
Rest

4 Sets 
6 Romanian Deadlift 
rest 
Side Plank 
rest

This week only * Friday no 9:15AM,

Sign in 12 person cap. 

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Thursday, August 27, 2020

Each station for Time:

1000m Row

Rest

5x

10 Ground to Overhead
10 Box Jumps

Rest

5x
10 Wall Balls
20 DUs

Rest

800m Run

Wednesday, August 26, 2020

Jerk

2 Rounds, AMRAP in 4:00
3 Strict Handstand Push Up 
6 Burpees
9 Pull Ups 
Rest

This week only * Friday no 9:15AM,

Sign in 12 person cap. 

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Tuesday, August 25, 2020

5 Rounds 

AMCAP in 4:00 
Run 400m 
Max Cal Bike or Row 
 
Rest
 
 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap. 

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Monday, August 24, 2020

Block Snatch Pull + Snatch

Block Clean Pull + Clean

Clean Pull 

AMRAP in 8 
4 Alt. DB Power Snatch 
4 Lunges 
+ 4
 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap. 

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Saturday, August 22, 2020

Partner “Dumb and Dumber”
60 Rounds
1 Squat Clean 95/65
1 Hang Clean
1 Thruster
Can complete solo for 30 rounds.
WOD Courtesy of Train FTW

Friday, August 21, 2020

Back Squat

4 Rounds 
Farmers Carry 
Mix Rack Overhead Carry 
Side Plank L & R 
 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap. 

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Thursday, August 20, 2020

4 Rounds

1:30 Row
0:30 rest
1:30 Bike
0:30 rest
1:30 Run
:30 rest

Wednesday, August 19, 2020

2 Push Press + 1 Jerk 

 

For Time:
600m  Run / 800m Row
15 Push Press 
15 Burpees 
15 Back Squat  
12 Burpees 
15 Power Clean 
9 Burpees 

Tuesday, August 18, 2020

AMRAP in 15 Minutes 

6 Toes to Bar 
9 Box Jumps 
12 Push Ups 
30 DU’s
 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap. 

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Monday, August 17, 2020

Block Snatch Pull + Snatch

Block Clean Pull + Clean

Snatch Deadlift to hip + Snatch Pull

AMRAP in 6 Minutes:

12 Russian KB Swings  

6 Double KB Squat 

Saturday, August 15, 2020

3 Rounds for time:

4x 200M row or run Relay 

50 DB Hang Clean 

40 DB Front Squats 

30 Slam Ball 

 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap. 

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Friday, August 14, 2020

Back Squat

3 Sets
Wall Sit 
15 Reverse Snow Angels 
Hollow Flutter Kicks 
 

Thursday, August 13, 2020

AMRAP in 30 Minutes

200m Run
30 DU’s
10 Half Turkish Get Ups / 20 Push Ups 
 
 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap. 

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Wednesday, August 12, 2020

.

Split Jerk

For Time:
24 DB Thruster 
12 DB Box Step Over
18 DB Thruster  
9 DB Box Step Over
12 DB Thruster 
6 DB Box Step Over
 

Tuesday, August 11, 2020

AMRAP in 6:00
Bike
Rest
AMRAP in 6:00
500m row
Max Reps Ground to OH
Rest
AMRAP in 6:00
800 Run
Max Reps Chest to Bar Pull

Monday, August 10, 2020

Block Snatch Pull + Snatch

Block Clean Pull + Clean

Clean Deadlift  + Clean Pull

AMRAP in 7:00
10 KB Swings 
10 / Arm Chainsaw Row

 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap. 

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

 

City of St. Albert Face Covering Bylaw

A mask does not need to be worn within the designated area for physical activity. 

Saturday, August 8, 2020

Teams of 3!

AMRAP in 15 minutes 
Parking Lot Front Rack Carry 
10 Burpees 
 
Rest 
 
AMRAP in 15 minutes 
Parking Lot Sled Drag 
150 m Row 
 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap. 

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Friday, August 7, 2020

Back Squat

3 Rounds
12 KB Reverse Lunge – R&L
9 Supine Row
6 Plank Walk Ups

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap. 

Thursday, August 6, 2020

6 Rounds 

200m Run or Row 
15 Russian KB Swings 
10 Wall Balls 
Rest

 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap. 

Wednesday, August 5, 2020

3 Sets

1) 2 TGU Left 
2) 2 TGU Right 
3) 6 Tall Box Jumps
4) Rest 
 
For Time 
60 DU’s 
 
6 Rounds 
10 Push Press 
7 T2B or V-Ups
 
60 DU’s 
 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap. 

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

 

Tuesday, August 4, 2020

 

3 Rounds 

 
600m Run 
 
Rest 
 
25 Power Snatch 
20 Overhead Squat 
15 Burpee Over Bar 
 
Rest 

 

Monday, August 3, 2020

Block Snatch Pull + Snatch 

Block Clean Pull + Clean

3 Snatch Deadlift to Knee + 1 Snatch Pull 

3 Rounds For Time:
400m Row
15 Dips 
 

Holiday Monday 6AM, 7:15AM, 9:15AM
Tuesday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap. 

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Saturday, August 1, 2020

4 Rounds, AMRAP in 4 Minutes:
15  Box Jumps
400m Run
Max Reps Ground to OH
Rest 

 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap. 

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.