WOD

Wednesday Mar. 04, 2009

Back squat

3-3-3-3-3

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back-squat
The “low bar” back squat, as seen on the far right, places the glutes, hamstrings and adductors in a position of optimum contracting potential making this variation of the squat the most effective for developing max strength.
Photo courtesy of crossfittx.com

“Training the injured Athlete” seminar on April 25 from 9 am till 4 pm. $200.00 US. Call CrossFit Lineage for registration.

Inner city challenge: CrossFit Edmonton and CrosFit Lineage have come together to organize the first “Inner city Challenge”. This is a chance to join the whole Edmonton community in a fun, competitive and motivating enviroment, scheduled for March 28 at CrossFit Lineage 7525-72A Street NW Edmonton, AB. Watch for registration details and more as the event gets closer!

Tuesday Mar. 03, 2009

Complete as many rounds as you can in 20 mins. of:

7 Thrusters 115, 75 lbs
10 Pull ups

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321-go
Photo courtesy of Brand x

News Flash: CrossFit Level 1 Certification coming to Edmonton! May 30 and 31 CrossFit Lineage will be hosting a level 1 Cert. Sign up at crossfit.com

Monday Mar. 02, 2009

“Isabel”

For time:

30 Snatch 135, 95 lbs

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games
Image from the 2008 CrossFit games.
Photo courtesy of crossfitsl.com

Inner city challenge: CrossFit Edmonton and CrosFit Lineage have come together to organize the first “Inner city Challenge”. This is a chance to join the whole Edmonton community in a fun, competitive and motivating enviroment, scheduled for March 28 at CrossFit Lineage 7525-72A Street NW Edmonton, AB. Watch for registration details and more as the event gets closer!

Sunday Mar. 01, 2009

5 Rounds for time of:

25 Kness to Elbows
25 sit ups
25 Slam ball 20, 16 lbs

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dynamax_main


“I came here to chew bubblegum and kick ***, and I’m all out of bubblegum.”

-Roddy Piper, “They Live”

Saturday Feb. 28, 2009

10 Rounds for time of:

10 Hang squat cleans 40,25 lbs Db’s
10 Slapping push ups

Post time:

pat-b

Pat Barber, a contender for the 2009 Games demos todays WOD with Adrian from CrossFit San Fransisco -WOD demo
Photo courtesy crossfit.com

News Flash: CrossFit Level 1 Certification coming to Edmonton! May 30 and 31 CrossFit Lineage will be hosting a level 1 Cert. Sign up at crossfit.com

Sunday Classes: Due to the popular response we will now be having a 10am Sunday class. The first class will be next Sunday March 1st.

Friday Feb. 27, 2009

Deadlift
1-1-1-1-1-1-1

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deadlift
The picture illustrates proper alignment for pulling off the ground

News Flash: CrossFit Level 1 Certification coming to Edmonton! May 30 and 31 CrossFit Lineage will be hosting a level 1 Cert. Sign up at crossfit.com

Sunday Classes: Due to the popular response we will now be having a 10am Sunday class. The first class will be next Sunday March 1st.

Thursday Feb.26, 2009

Complete as many rounds as you can in 20 mins of:

15 Push press 35, 20 lbs Db’s
15 Kettle swings 55, 35 lbs
15 Box jumps

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eva-abs
even in a kipping pull up the abs and core are highly engaged
Photo courtesy of sportsmanfitness.com

News Flash: CrossFit Level 1 Certification coming to Edmonton! May 30 and 31 CrossFit Lineage will be hosting a level 1 Cert. Sign up at crossfit.com

Sunday Classes: Due to the popular response we will now be having a 10am Sunday class. The first class will be next Sunday March 1st.

Wednesday Feb.24, 2009

“Nasty Girls”

3 Rounds for time of:

50 Squats
7 Muscle ups
10 Power Hang clean 135lbs, 95 lbs

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cert
Photo from crossfit.com

News Flash: CrossFit Level 1 Certification coming to Edmonton! May 30 and 31 CrossFit Lineage will be hosting a level 1 Cert. Sign up at crossfit.com

Sunday Classes: Due to the popular response we will now be having a 10am Sunday class. The first class will be next Sunday March 1st.

Tues. Feb 24, 2009

Push Jerk

1-1-1-1-1-1-1

Compare to: 081112

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adrianpbarhandstand1
Photo couresty of CrossFit.com

News Flash: CrossFit Level 1 Certification coming to Edmonton! May 30 and 31 CrossFit Lineage will be hosting a level 1 Cert. Sign up on crossfit.com

Monday Feb. 23, 2009

“Nancy” (with rowing)

5 Rounds for time of:

500 m Row
15 Overhead squat 95, 65 lbs

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crossfit-venn-diagram
Photo courtesy of CrossFit LP