WOD

Workout of the Day Posts

Saturday, June 24, 2017

4 Rounds
50 DUs
15 Dumbbell Cleans
15 Burpees
50 DUs
Rest 2 Minutes

CFE!  Your fellow athletes will be participating in the events below this weekend.  See you there!

Edmonton’s Strongest Man & Woman 2017
Event starts at 10
10247 – 184 Street, Edmonton,

CrossFit Edmonton Teams Heat Schedule at Fight of the Fittest
Serves Credit Union Place
Friday, Saturday & Sunday

 

Friday, June 23, 2017

Block Snatch Pull + Snatch

Snatch Segment Pull
6 x 3

For Time:
40 Cal Bike
40 Push Ups
40 Box Jumps
400m Run
Edmonton’s Strongest Man & Woman 2017
Head down to cheer on your fellow athletes this Saturday from 9 to 5 at 10247 – 184 Street, Edmonton,

Fight of the fittest 2017
And even more fellow athletes competing this weekend at Servus Place Center in St. Albert. Head in to cheer them on too!

Thursday, June 22, 2107

Teams of 4!
AMRAP in 25 minutes
Farmer’s Carry
Wall Balls
Rowing
Rest

Wednesday, June 21, 2017

Hang Power Clean

3 Rounds for time:
20 OH Reverse Lunge
5 Muscle Ups
5 Hang P. Clean

Tuesday, June 20, 2017

Back Squat

AMRAP in 7 Min:
6 Deadlift
6 Burpee over bar
6 Pull UPs
rest

Monday, June 19, 2017

“Nancy”
5 rounds
400m Run
15 Overhead Squat 95/65

Sunday, June 18, 2017

Mid – Thigh Hang Power Clean + Power Jerk

10 Rounds – Every 1:30 on the 1:30.
5 Goblet Squat
10 KB Snatch
12 Cals bike / 8 burpee to target

Saturday, June 17, 2017

7 rounds

10 DB Thrusters
10 Pull Ups
400m Run
Rest

Friday, June 16, 2017

1 Bock Clean Pull + 2 Clean

Clean segment pull
4 x 3

4 Rounds
1 lap sled drag bear crawl
15 T2B
20 MB Russian Twist

Thursday, June 15, 2017

5 Rounds
8 SA KB High pull
6 KB Walking Lunge
8 SA KB High Pull
6 SA KB Walking Lunge
25 DU’s
400m Row

Wednesday, June 14, 2017

Power Snatch

AMRAP in 8 Min
2 Shoulder to OH
2 Chest to Bar
2 Box Jumps
Add two reps per round

Tuesday, June 13, 2017

Front Squat + Jerk
2RM

Romanian Deadlift
3 x 4

For Time:
400m Run with MedBall
40 Wall Balls
40 Single Arm KB Swings

Monday, June 12, 2017

“The Chief”

Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Sunday, June 11, 2017

Snatch High Pull + 2 Hang Snatch

5 rounds:
8 C 2 B
12 DB Walking Lunge

Saturday, June 10, 2017

AMRAP in 20
60 DUs
5 Push Jerk
10 back squat
15 T2B

It’s a CFE Wedding at 7pm! You are all invited!

Friday, June 9, 2017

1 Bock Clean Pull + 2 Clean

Clean segment pull
6 x 3

AMRAP in 7 min:
10 Cal Bike
8 Burpees
6 Wall Balls

Thursday, June 8, 2017

4min
4oom Run
Max Reps DB P. Snatch SA Thruster

rest

4min
50 Box Jumps
Max Reps Pull Ups

rest

4min
75 RKB Swings
Max Reps Push Ups

rest

4min
30 Cal Row
Max Reps D Ball to Shoulder

Wednesday, June 7, 2017

Jerk

AMRAP
3min Max Cal Bike
Rest

3min 400m Sandbag Run + Lunge
Rest

3min Max Cal Row

Tuesday, June 6, 2017

Snatch Balance

AMRAP in 10:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press

Monday, June 5, 2017

AMRAP in 15 min
4 Bar Muscle Ups
6 DB Turkish Get Ups
8 Push Up

*Courtesy of CF.com

Sunday, June 4, 2017

Power Clean+Jerk

AMRAP in 5 min
5 C2B
10 Jump Lunges
Run

rest

AMRAP in 5 Min
15 RKB Swings
12 Cal Bike

Saturday, June 3, 2017

5 Rounds
400m Run
12 Burpees
9 Power Snatch
rest

Friday, June 2, 2017

Bock Clean Pull + 2 Clean

Clean segment pull
6 x 3

AMRAP in 7
75 DU’s
25 Walking Lunge

Thursday, June 1, 2017

3 Rounds, 1 minute at each station
DB Thrusters
Kettlebell Swings
Box Jump
Pull Up’s
Row for Cal
Rest

Wednesday, May 31, 2017

Hang Power Snatch

AMRAP in 6 min
200m run
Max Rounds
5 HSPU
20 DU’s

Rest 2min

AMRAP in 6
200m Run
Max Rounds
6 T2B
12 Squat

Tuesday, May 30, 2017

High-Hang Clean + Hang Clean

Snatch Deadlift

5 rounds
7 RKB Swings
5 Burpees
10 wall balls
Rest

Monday, May 29, 2017

5 Rounds
20 Cal Bike
7 Power Cleans
60 DUs
5 Push Jerk
rest

Sunday, May 28, 2017

Wonder Woman Team WOD
Teams of 4 with 1 person working at a time:
300 POW-er Snatch!
250 Pop Bam!
200 Power Ups
150 Ka-Pow Overs
2000m Swoosh!

Make sure to come in your superhero costume for your chance to win passes to the advance screening! Homemade costumes are encouraged!
We will make teams of four or you can plan your own team ahead of time. Please sign up for the 8 or 9am class so we know how many people to expect and plan for.

Sunday superhero Team WOD! We have 10 double passes to give away for Wednesday’s advanced screening.
You know the drill, wear your superhero costumes.

Saturday, May 27, 2017

4 Rounds
Run 400m
15 Deadlift
30 Wall Balls

Friday, May 26, 2017

Overhead Squat

AMRAP in 7min
5 Dips
10 Box Jumps
15 KB Swings

Sunday superhero Team WOD! We have 10 double passes to give away for Wednesday’s advanced screening.
You know the drill, wear your superhero costumes.