WOD

Workout of the Day Posts

Friday, February 23, 2018

Box Squat – Front Rack
12 x 2

DL Isometrics
3 x :08

4 Rounds
8 Body Rows
12 Slam Balls
25 RKB Swing

 

6:15 to 8:15pm is The CrossFit Open WOD 18.1

 

WORKOUT 18.1
AMRAP in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell

How to register for the 2018 Open and join the CrossFit Edmonton Team.
1. Go to The CrossFit Games website.

2. At the top right side of the website, click “Register” or “Log-in”.

3. If you have signed up for the CrossFit Open before, sign in with that information. If not, you need to create a login.

4. The cost is $20 USD.

5. After payment select your affiliate “CrossFit Edmonton” and your team “CrossFit Edmonton”.

6. Sign in to MindBody to register for the Friday Night CF Open classes.

For the next 5 weeks, the workouts will be announced by The CrossFit Games on Thursday at 6pm.

Volunteers! Each year we have numerous volunteers complete the CrossFit Judges Course to help us run a quality and fair competition.
If interested: Click here to take the Judges Course.

If you can not make it in for the Friday Nights CF Open.
You can hire an approved CFE Coach for $20 to judge your workout on Thursday 7:20 – 7:50pm or Sunday 10 to 10:30am,
Space is limited.

Thursday, February 22, 2018

6 rounds 30 on/30 off:
DU’s
Burpees to target
Cals bike
Heavy Front Load Carry

The 2018 CrossFit Open starts Friday! 5 weeks of Fridays from 6:15 to 8:15pm

How to register for the 2018 Open and join the CrossFit Edmonton Team.

1. Go to The CrossFit Games website.

2. At the top right side of the website, click “Register” or “Log-in”.

3. If you have signed up for the CrossFit Open before, sign in with that information. If not, you need to create a login.

4. The cost is $20 USD.

5. After payment select your affiliate “CrossFit Edmonton” and your team “CrossFit Edmonton”.

6. Sign in to MindBody to register for the Friday Night CF Open classes.

For the next 5 weeks, the workouts will be announced by The CrossFit Games on Thursday at 6pm.

Volunteers! Each year we have numerous volunteers complete the CrossFit Judges Course to help us run a quality and fair competition.
If interested: Click here to take the Judges Course.

If you can not make it in for the Friday Nights CF Open.

You can hire an approved CFE Coach to judge your workout on Thursday 7:20 – 7:50pm or Sunday 10 to 10:30am, $20.
Space is limited. Sign in online.

Wednesday, February 21, 2018

Dead (sexy) Floor Press

4 Rounds:
500m row
10 SA DB Push Press
15 box jumps

The 2018 CrossFit Open starts Friday!  5 weeks of Fridays from 6:15 to 8:15pm

How to register for the 2018 Open and join the CrossFit Edmonton Team.

1. Go to The CrossFit Games website.

2. At the top right side of the website, click “Register” or “Log-in”.

3. If you have signed up for the CrossFit Open before, sign in with that information. If not, you need to create a login.

4. The cost is $20 USD.

5. After payment select your affiliate “CrossFit Edmonton” and your team “CrossFit Edmonton”.

6. Sign in to MindBody to register for the Friday Night CF Open classes.

For the next 5 weeks, the workouts will be announced by The CrossFit Games on Thursday at 6pm.

Volunteers!  Each year we have numerous volunteers complete the CrossFit Judges Course to help us run a quality and fair competition.
If interested:   Click here to take the Judges Course.

If you can not make it in for the Friday Nights CF Open

You can hire an approved CFE Coach to judge your workout on Thursday 7:20 – 7:50pm or Sunday 10 to 10:30am, $20. Space is limited. Sign in and pay here.

Tuesday, February 20, 2018

Deficit Sumo Deadlifts

4 x
6 Good Morning + Reverse Lunge
Prowler Push – AHAP

Monday, February 19, 2018

Happy Family Day!
Today’s class times are 8 and 9:30AM

Teams of three, one partner working at a time:
75 Burpees
120 Double-Unders
90 Power Snatch
60 Box Step-Overs with DBs
1200 Meter Relay Row
120 Double-Unders
90 Power Cleans
60 Box Step-Overs with DBs
75 Burpees

Sunday, February 18, 2018

Bench w/ Chain
9 x 3

“12.2”
AMRAP in 7
3 Thrusters
3 Chest to bar Pull-ups
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters
9 C2B
+ 3 reps each round

Saturday, February 17, 2018

5 Rounds, 40 Reps
Max Cal Row in :60
TGU

*courtesy of CF.com

Only 4 more months! 

Friday, February 16, 2018

Back Sq. w/ Band
10 x 2

AMRAP in 13 min
55 Deadlift
55 Cal Bike
55 Deficit Push Ups
55 Cal Row

Thursday, February 15, 2018

Rolling: 7:15 tonight!
Family Day: 8 and 9:30am classes only
CrossFit Open: FRIDAYs 6:15 to 8:15pm for 5 weeks

3 rounds, not for time:
10 Roll to pistol
8 HSPU
:40 Hollow Rock

AMRAP in 15 Minutes:
6 Strict Ring Row
12 DB Hang Power Clean
18 Wall Balls

Wednesday, February 14, 2018

Press

4 rounds, :30on / :30 off
Bike
D Ball to Shoulder
Shuttle Run

Tuesday, February 13, 2018

Pause Front Squat

3 rounds
10 Seated Band Leg Curl
Lap Backward Sled
Plank

Monday, February 12, 2018

100 Power Cleans

Every time you drop the bar:
4 Bar MUs
8 KB Goblet Squat
12 American KB Swings

Sunday, February 11, 2018

AMRAP in 40 minutes:
7 Hills toboggan rides (aka  Mission Hill )

BONUS ROUNDS SUNDAY!!!!!
Make an amazing Snowman and/or snow fort. Send photos!

No classes at CFE today.
The Movement Fix Workshop is here with Dr. Ryan DeBell.

Interested in participating?
Register online here:

Edmonton, AB 2018

Saturday, February 10, 2018

Overhead Squat

3 Rounds for Time
25 Hang Snatch
20 Front Rack Reverse Lunge

Friday, February 9, 2018

Back Sq. w/ Band
12 x 2

4 x
5 Barbell Row + 5 RDL

5 Rounds
Lap Power Push
:30 rest
Front Leaning Rest
:30 rest

Thursday, February 8, 2018

18 – 15 – 12- 9
Sandbag Hang Clean
Pull Ups
Dips

Wednesday, February 7, 2018

Bench Press

For Time:
120 DUs
21 Power Clean
21 Push Press

90 DUs
15 Power Clean
15 Push Press

60 DUs
9 Power Clean
9 Push Press

Tuesday, February 6, 2018

Sumo Deadlift

3 Rounds
10 Thrusters
400m Row
Rest

Monday, February 5, 2018

5 Rounds, not for Time:
Max Reps MU’s
rest
Handstand Hold
rest

AMRAP in 10 min
15 Cal Bike
15 KB Swings
15 KB Goblet Squats

Sunday, February 4, 2018

For Time:
25 TGU

AMRAP in 15
10 Alternating Dumbbell Snatches
SB Shuttle Run
10 Burpees
30 DUs

Saturday, February 3, 2018

Each station for time:

25 D Ball to Shoulder
rest

50 Shoulder to OH
rest

40 Cal Row or Bike
rest

50 Chest to Bar Pull Ups
rest

Friday, February 2, 2018

Back Squat w/ band
12 x 2

4 Rounds, not for time:
2 Laps Single Arm Sled Pull
12 V-Ups

Thursday, February 1, 2018

Roll-Bility at 7:15 tonight!

WOD:
“DT”
5 Rounds
12 Deadlift 155/105
9 Hang Power Cleans
6 Push Jerks

(compare to Aug. 4/17)

Wednesday, January 31, 2018

Floor Press

AMRAP in 3 min
10 OHS
10 Cal Row

AMRAP in 3 min
12 OHS
12 Cal Row

AMRAP IN 3 min
14 OHS
14 Cal Row

Tuesday, January 30, 2018

Back Squat

AMRAP in 6 min
15 RKB Swings
10 Box Jump Overs

Tiredness and fatigue foster sloppiness
___
Know when to put the brakes on the last rep
__
Do whatever you have to do in competition to cross the finish line, but in training you must know where the neural edge is. The place where control becomes chaos
__
You can get hurt on the battlefield of competition, but there is no reason to get hurt in training

STOPCHASINGPAIN.com

Monday, January 29, 2018

3 Rounds
0 – 2:00 25 Burpees, then DUs
2 – 3:00 DB Push Jerks
3 – 4:00 Pull Ups
4 – 5:00 Hang Squat Cleans

Rest 5 minutes between rounds

Sunday, January 28, 2018

3 Rounds, not for time
4 TGU
5 Box Jumps
:40 DUs
rest

21 – 15 – 9
Bike for calories
Row for Calories

WOD courtesy of CF Linchpin

Saturday, January 27, 2018

“15.3”

AMRAP in 14 min
7 MU’s
50 Wall Balls
100 DU’s

Friday, January 26, 2018

15 Minutes to find todays heavy C&J

“Grace”
For Time:
30 Clean & Jerk 135/95

Tiredness and fatigue foster sloppiness
___
Know when to put the brakes on the last rep
__
Do whatever you have to do in competition to cross the finish line, but in training you must know where the neural edge is. The place where control becomes chaos
__
You can get hurt on the battlefield of competition, but there is no reason to get hurt in training

STOPCHASINGPAIN.com

Thursday, January 25, 2018

6 rounds
3 min AMRAP
10 Front Squat
10 Box Jumps
Max RKB Swings / Max Length Sled Drag
Rest 3 min