WOD

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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