WOD

Tuesday, March 24, 2020

3 Sets
10 KB or DB Floor Press (Bench Press it if you’ve got it!)
Rest :90
12 Front Rack Double KB or DB Squat
Rest :90

4 to 5 Rounds
20 Step Ups
10 Thrusters – double or single KB or DB’s
10 Box or Chair Dips

Step ups – to box, stairs, sturdy chair, summer tires, bench … be creative. Add weight if you’d like.

Kettlebell Rack Squat
Chair Dips

6:15’ers
Meeting ID: 609 623 246
Password: 794609

Monday, March 23, 2020

3 Rounds 
20 Jumping Jacks 
20 Mountain Climbers
20 Glute Bridges  

Rest 2:00

3 Rounds 
30 Russian KB/DB Swings 
10 Mix Grip Lunge –  Right arm OH , Left arm Farmers Carry 
10 Mix Grip Lunge – Left arm OH, Right arm FC 
 
rest 2:00
 
100 DU’s (2x SU’s)
30 Pull Ups ( or  20 DB/KB  Row + 20 Reverse Snow Angels) 
 
 
 
 

Glute Bridge 
Mix grip oh walking lunge 
DB/KB  Row 
Reverse Snow Angels

Sunday, March 22, 2020

Rest Day!

Or,

Run or Row
6 – 8 x 200m
:90 recovery

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

Saturday, March 21, 2020

3 Rounds

50 Air Squats
35 Sit Ups
15 DB Hang Power Clean & Jerk (16 SA KB C & J)

9AM Morning Madness

Friday, March 20, 2020

4 Rounds

 

8 – 12 Split Squat or Bulgarian Split  Squat
rest :60
6 – 10  High Plank Walk Outs ( or :30 plank)
rest :60
 
 
2 Rounds , AMRAP in 5:00
2 Burpee over w/ lateral hop over DB
2 KB or DB Swings
4 Burpee over DB
4 KB or DB Swings
6 Burpee over DB
6 KB or DB Swings
… continue to add 3 reps each round
rest 5:00

 

Split Squat

Bulgarian Split Squat

High Plank Walk Out

Dumbbell Swings – for today, go just to chest height. 

CFE Members, make sure you download the zoom app for group workouts! Ill try to email out link invites tonight.  For now, Id like to run workouts at 9AM and 6:15PM.

Thank you CFE!


Thursday, March 19, 2020

4 Rounds 

10 Single Arm DB/KB Power Snatch (or Squat Snatch)
8 SA DB Rows
6 SA Push Press 
4 Turkish Get Ups or Turkish Get Up Sit Up
Complete half the reps one the right and half on the left.  

*Courtesy of CF.COM
 
Email or text me if you have not heard from me regarding equipment.  Im getting stuff out first to those who do not have anything.  

 

Thank you all!

Single Arm Row https://youtu.be/u63l9f0dAHU
DB Push Press – use single arm for the wod https://youtu.be/MqvN10OF5fo
Turkish Get Up https://youtu.be/saYKvqSscuY
Turkish Get Up Sit Uphttps://youtu.be/luh70nOKXR0
Morning Movement Routine by Dr. Ryan DeBell
https://youtu.be/Oxay1bgfIAs

Wednesday, March 18, 2020

Home WOD

Tabata Intervals 8 x :20 on / :10 Off

Skipping – DU’s or SU’s

rest 1:00

Squats

rest 1:00

Pull Ups ( or reverse snow angles)

rest 1:00

Push Ups

rest 1:00

Sit UPs

Please keep your eye out for an email tomorrow regarding equipment and further online workouts.

Thank you CFE for your support and patience.

Tuesday, March 17, 2020

 

Sumo Deadlift 

 
 
5 Rounds 
5 SA KB Row – R & L 
8 Steps KB Fr Rack Walking Lunge 
10 V Ups 
8 Steps KB Fr Rack Walking Lunge 
At home WOD 
8 / Unweighted Single Leg RDL (3s lower )
rest :60 
:30 to :40 Side Plank R & L
rest :60 
https://youtu.be/mrjNfCAuWNs
 
5 Rounds 
:30 HS Hold 
12 Walking Lunge

 
 

The health and safety of our CFE community, customers and athletes are given our utmost consideration during recent current events.  We are working hard to mitigate circumstances surrounding COVID-19 in our own facility.  We recognize that these circumstances are continuously evolving.

We are following AHS cleaning and participation protocols.  We have increased equipment, facility and personal hand washing practices of all coaching staff.  We ask that all customers and athletes thoroughly wash their hands with soap and water before and after activity and avoid touching your face during physical activity.  Please be respectful of personal space and avoid high fives, fist pumps and multiple points of contact during this time.  Kindly wipe down the equipment you use with the provided cleaning products after usage.

Based on current AHS recommendations we will be temporarily suspending the child minding portion of the mama’s and papa’s classes and Crossfit Kids classes pending further information from AHS.  Please leave your children at home.  We will  continue to run all adult CrossFit daytime, evening and weekend classes as currently programmed as long as they fall within the AHS guidelines and protocols. We are committed to maintaining and ensuring a safe and quality oriented environment for all CFE community, customers and athletes.  Together we can work towards maintaining this environment at CFE by remaining at home if we feel ill and by following advised procedures if we have travelled recently.

We thank you for supporting our CFE family during this time and look forward to supporting you in one of our many workout options through this uncertain time.

For more information on AHS recommendations, see Alberta.ca

Monday, March 16, 2020

 

5 Rounds, 1:00
12 Squats 
9 T2B 
Max Reps Push Press 
Rest 
 
Rest 4 Minutes,  
 
5 Rounds, 1:00 
30 DU’s 
Max Lengths Farmers Carry 
Rest 
 
 

The health and safety of our CFE community, customers and athletes are given our utmost consideration during recent current events.  We are working hard to mitigate circumstances surrounding COVID-19 in our own facility.  We recognize that these circumstances are continuously evolving.

We are following AHS cleaning and participation protocols.  We have increased equipment, facility and personal hand washing practices of all coaching staff.  We ask that all customers and athletes thoroughly wash their hands with soap and water before and after activity and avoid touching your face during physical activity.  Please be respectful of personal space and avoid high fives, fist pumps and multiple points of contact during this time.  Kindly wipe down the equipment you use with the provided cleaning products after usage.

Based on current AHS recommendations we will be temporarily suspending the child minding portion of the mama’s and papa’s classes and Crossfit Kids classes pending further information from AHS.  Please leave your children at home.  We will  continue to run all adult CrossFit daytime, evening and weekend classes as currently programmed as long as they fall within the AHS guidelines and protocols. We are committed to maintaining and ensuring a safe and quality oriented environment for all CFE community, customers and athletes.  Together we can work towards maintaining this environment at CFE by remaining at home if we feel ill and by following advised procedures if we have travelled recently.

We thank you for supporting our CFE family during this time and look forward to supporting you in one of our many workout options through this uncertain time.

For more information on AHS recommendations, see Alberta.ca

 

If you are at home: 

5 Rounds, 1:00
9 Squats 
9 V-Ups 
Max Reps Burpees 
Rest 1:00
 
Rest 4:00
 
5 Rounds. 1:00
30 DUs ( 60 SUs/ or :30 Jumping Jacks) 
Max Reps Inch Worm Push UPs
Rest 1:00
 
Post a picture and tag us, we want to stay connected with you! 

Sunday, March 15, 2020

Hang Hang + Hang + Power Clean
8 sets

4 Rounds, AMRAP in 2:00
15 KB Swings
10 Goblet Squat
5 HR Push Ups


Please wash hands when you enter the gym and when you have completed your workout. Cleaning supplies are available to clean equipment before and after you use it. Thank you!