WOD

Workout of the Day Posts

Thursday, June 18, 2020

For time:

30 Front Squat 
30 Deadlifts 
30 Hang Power Cleans
30 Push Press (or push ups)
30 Lunges 
 
EMOM 10 Hollow Rocks or Sit Ups 
 
 
12 Person Cap

Class times this week are: 
M – F 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in

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

All other visitors, please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 metres.

Thank you for your cooperation.

Wednesday, June 17, 2020

3 Sets 
6 Strict Press 
Rest :60
6 High Plank Walk Outs
Rest :60

 

5 Rounds, 1:00
100m Run
Max Reps Slam Ball / or American KB Swings
Rest :60

12 Person Cap

Class times this week are: 
M – F 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM

If you received a confirmation email on Monday, you should be able to register for classes using that email.  Still working on the rest you guys,  thanks for hanging in there! Message me if you need me to sign you in.   

 

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

All other visitors, please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 metres.

Thank you for your cooperation.

Tuesday, June 16, 2020

 

AMRAP in 6 min:
15 Cal Row 
6 HR Push Ups 
 
Rest 4 
 
AMRAP in 6 min:
30 DU’s 
10 Hang Power Snatch 
 
Rest 4 
 
AMRAP in 6 min:
12 Air Squats
6 Box Jump on & over
 
12 Person Cap

Class times this week are: 
M – F 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM

If you received a confirmation email on Monday, you should be able to register for classes using that email.  Still working on the rest you guys,  thanks for hanging in there! Message me if you need me to sign you in.   

 

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

All other visitors, please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 metres.

Thank you for your cooperation.

Monday, June 15, 2020


Back Squats

AMRAP in 7 Minutes
3 Medball Cleans
3 Burpees
Add 3 each rounds

*arrive no more than 5min before class. Please do your best to be in your workout gear before heading this way.
*i suggest you have your own hand sanitizer and water bottle.
*visit outside after class … 2M apart.

Class times this week are:
6AM, 7:15AM, 9:15AM
5:10PM & 6:15PM

We have a 12 person cap for each class…..still working on new scheduler. We have lots of room. Please message/email me which class you’ll attend if you have not done so already. See you tomorrow.

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

All other visitors, please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 metres.

Thank you for your cooperation.

Saturday, June 13, 2020

Outdoor WOD! 

 
800m run 
 
5 Rounds 
9 DB Deadlift 
5 Front Squat 
3 Push Press
 
Then 600m run 
 
5 Rounds 
10 Alt DB Hang Split Snatch 
5 Push UPs
10 Lateral Lunges 
 
Then 400m Run 
 
Equipment you can use: Please bring your DB’s and KB’s for return. 
Things you might like to bring: yoga mat , sun screen, bug spray, hand sanitizer,  beer, lawn chair…
Location: Parking lot at 50 – 320 Circle Drive, St. Albert
Let me know if I should count you in! 

We are preparing to open classes back up for Monday.  Please stay tuned for further details.  Thank you, again, for your patience. 

Friday, June 12, 2020

4 Sets 
Min 1) 2 TGU 
Min 2) 6 – 8 / side  Chainsaw Row 
Min 3) :30 -:40 Side Plank Walks
 
3 Rounds 
400m Run ( or 2 min )
15 Burpees 
 
*WOD courtesy of Pat Sherwood 
 
 
Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM
 

We are preparing to open classes back up for Monday.  Please stay tuned for further details.  Thank you, again, for your patience. 

Thursday, June 11, 2020

Online Partner WOD!  

AMRAP in 30 Minutes:
2 ManMakers (w/walking lunge) 
15 Kettlebell Swings 
60 DU’s (1:00 of skipping)

CFE! We are preparing to open classes back up for Monday.  Please stay tuned for further details.  Thank you, again, for your patience. 

Wednesday, June 10, 2020

3 Rounds 

8 / Posted SL Deadlift  @3011
rest 
:30 Side Plank 
rest 
60m/ side  Carry Mix Rack Overhead Carry 
rest 
 
For Time:
10 Push Press 
2:00 Run (1:00 out)
20 Push Press 
1:30 Run (:40 out)
30 Push Press 
1:00 Run (:30)

Tuesday, June 9, 2020

4 Sets

AMRAP in 2:00
6 Air Squats
9 Push UPs
12 Sit Ups
rest 1:00
AMRAP in 2:00
60 m Run
10 Russian KB Swings
rest 1:00

Monday, June 8, 2020

3 Sets 

8 – 10 Bench / Hollow Hold Floor Press @21X1
Rest :60 – :90 
10 – 12 Heels Elevated Front Squat @31X1
Rest :90 
 
*find something to elevate heels – 25#plate, book, 2 x 4…
 
 
1 Set 
Max Reps Press 
Rest :90 
20 Goblet Squat (50% of above) no tempo
 
 
5 Rounds 
10 to 20  Switch Lunges 
5 Thrusters 
3 – 5 Strict HSPU 
 
 

Saturday, June 6, 2020

Outdoor Physical Distance Partner WOD! 

AMRAP in 20min 
10 Bench Step Ups 
5 Power Clean & Jerk (Ground to OH)
100m Run 
*partners alternate rounds 
 

Equipment you can use: DB’s, KB’s (or G 2 S with a Sandbag, or D-Ball)
Things you might like to bring: yoga mat and bug spray. 
Location: Lions Park St. Albert Picnic Shelter  
Dress warm! Let me know if I should count you in!

Friday, June 5, 2020

4 Rounds 

:30 Plank 
:15 Rest 
:30 Lateral Lunge 
:15 Rest
 
Rest 1:00 , then
 
4 Rounds 
:30 DUs 
:15 Rest 
:30 Reverse Plank – extended or bridge 
:15 Rest 
 
Rest 1:00 , then
 
4 Rounds
:30 DB Hang Squat Clean 
:15 Rest 
:30 Gorilla Row 
:15 Rest 
 
Cash Out 
3 Sets 
:30 Hollow Hold 
:30 Sit Ups 
Rest 1:00
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Thursday, June 4, 2020

4 Rounds for Time
400m Run 
20 SA KB Split Snatch 
100m Farmers Carry 
 

Wednesday, June 3, 2020

4 Sets 

12 Romanian Deadlift
Rest :60 
10 Renegade Row 
Rest :60
 
 
4 to 6 Rounds , AMRAP in 1:00
8 Box Jumps / or 10 jump Squats 
4 Thrusters 
Max Reps No Push Ups Burpee 
Rest 1:00

Tuesday, June 2, 2020

3 Rounds for Time:

20 Kettlebell Clean & Jerk 
30 Steps Walking Lunge 
Run 2:00 out,  same pace back. 
Rest 1:00
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Monday, June 1, 2020

3 Sets 

10 KB / DB Floor Press @31X1

:90 Rest 

12 Front Rack Double KB/DB Squat @31X1

:90 Rest

 

4 Rounds, EMOM 

1) 6 Devils Press 

2) 40 DUs 

3) 15 Hollow Rocks or V-UPS 

 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Saturday, May 30, 2020

5 Rounds, AMRAP in 3:00
3 Power Clean
6 Push Ups
9 Air Squats
Rest 1:00, Start back up where you left off.


Equipment you can use: DB’s, KB’s Sandbag, or D-Ball…
Things you might like to bring: yoga mat and bug spray.
Location: Fountain Park Recreation Centre in the parking lot.
Let me know if I should count you in!


Friday, May 29, 2020

4 Sets 

6/ Leg Lateral Lunge 
Rest :30
12/ Leg Glute Bridge 
Rest 
:60 Russian KB Swings / Skier Swings 
Rest :90
 
 
4 Rounds 
:40 DB Squat Snatch 
:20 Rest
:40 DUs
:20 Rest
 
 

Thursday, May 28, 2020

AMRAP in 25 Minutes:

30 Box Step Up 
20 Alt. Single Leg Deadlift 
2 TGUs
20 Push Ups 
30 Bicycle Crunch
 
*Step ups can be weighted, back pack, DBs, Sandbag…
 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Wednesday, May 27, 2020

3 Sets 
8 1 and 1/4 squats 
Rest :30 – :45
8 Back Shrugs + 8 Bent Over Rows
Rest 
12 Steps Alligator Crawl 
Rest 
 
 
21-15-9
DB Hang Power Clean 
Push Press 
*200m Run after each set of push press. 

 

*No 6:30AM classes on Wednesday

Tuesday, May 26, 2020

4 to 5 Rounds 

300m Run 
12 Plank Row – 6 Right, then 6 Left
60 DUs 
6 Sprawl to Forward Lunge 
Rest 2:00 – 3:00 

 

 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

 

Monday, May 25, 2020

4 sets 

12 Steps Death March @3011
Rest :30 – :45
6 to 8 / side Lateral Step Up 
Rest 
 
5 Rounds 
3 Deadlift KB or DB 
3 SA Clean 
3 SASquat 
3 SA OH Lunge 
Right, then left 
Rest :60 
 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Sunday, May 24, 2020

Rest Day!

Or

Run or Row 8 – 10 x 200m
:60 recovery

Try to keep a 2 to 3 second deviation on intervals.

Running Warm Up
https://youtu.be/dB5W4LZf0JU

Saturday, May 23, 2020

AMRAP in 30 Minutes

25 Kettlebell Swings 
100m Mix Rack Suitcase Carry  (could Sandbag/ DBall Carry)
:30 Mountain Climbers  
25 Kettlebell Swings 
100m Mix Rack Suitcase Carry 
:30 Pank R & L
 
 
Equipment need: 1 Kettlebell and 1 Dumbbell / or 2 Dumbbells  
Equipment suggested: yoga mat , timer for planks
Location: St. Albert Catholic High Parking Lot 
Message me if you are joining us!
 
 

Friday, May 22, 2020

2 Rounds 

AMRAP in 5 Min
10 DB Curstey Lunge 
10 Gorilla Row  
10 Hip Taps
 
 
rest 2:00
 
 
AMRAP in 5 min 
20 DU’s 
5 Dumbelle Burpee to Power Clean 
5 Push Press 
 
 
Rest 2:00
 
 

Thursday, May 21, 2020

4 x Every :90 Seconds

1) Front Squat @31X1
2) 8-12 Reverse Snow Angles ( 4-8 strict pull ups)
3) 5-7 / side SL RDL 30×1
4) :30 Alt leg Tuck-up up or V-Up
 
 
5 Rounds , Every 2 minutes:
6 Inch Worm Push UPS
12 Russian kB Swings / skier swings
12 Weighted Step Ups / 8-12 reverse lunges

Wednesday, May 20, 2020

3 Rounds

AMRAP in 1:15 

6 Single Arm DB/KB Snatch 
3 Goblet Squat
 
Rest 2:00
 
AMRAP in 1:15 
6 Single Arm DB/KB Power Clean and Jerk
3 Burpees
 
Rest 2:00
 

 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Tuesday, May 19, 2020

 

3 Sets , EMOM

1) 10 Good Mornings 
2) 10 – 15 Dips 
3) 3  Half TGU Right 
4) 3  Half TGU Left 
 
 
4 Rounds 
16-20 Alternating Lateral Lunge ( weighted)
10 Plank Pull Through
 
Rest 3 min 
 
4 Rounds
6-8 L-Seat Press or 3-4 strict HSPU
15 Air Squats 
15 RKB Swings 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Monday, May 18, 2020

“Lumberjack 20”
20 Deadlifts
Run 400m
20 KB Swings
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pull Ups
Run 400m
20 Box Jumps
Run 400m
20 DB Squat Cleans
Run 400m

Message me to find out which park and so I can organize the workout stations.

Sunday, May 17, 2020

Rest Day

OR

3 ( 400m + 400m + 800m)
1:30 to 2:00 minute rest between intervals

Try to maintain a 2 – 4 second deviation on the 400’s and 4 –  6 second  on the 800’s.

Holiday Monday Hero WOD, 9AM… at the park!!!

Bring your own equipment (DB(s), KB(s), Sandbag, D-Ball…)
Wear plaid
Stay 2m apart
Text or message me so I can plan out your stations and let you know which park.

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Monday, 9AM, rain or shine! ?

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