WOD

Monday Jun. 1, 2009

“The Bruce”

20 Burpees
50 Double Unders
1250m run
50 Double Unders
20 Burpees

Post time to comments.

l1cert
Congratulations to those who got the Level 1 Certification this weekend at CrossFit Lineage.

ICC2
Information about the event including the WOD is available here.

PR Tracker
CrossFit Edmonton in conjunction with Chris Huisman have created a website for tracking all of your personal records (PR’s) in one location. You can use this to get a history of your PR’s for benchmarks and exercise WOD’s.  Create an account at the PR Tracker Website and know exactly where you stand and how you’ve prgressed with all your PR’s.

June 50/50 Fitness Challenge
CrossFit Edmonton will now be hosting a fitness challenge every single month. There will be a $10 buy in for all participants for a 50/50 prize. 50% goes to the winner of the challenge and 50% towards new equipment for the gym. The first challenge will be a Pushup Challenge. Full details of the event can be found here. (link removed)

Sunday May 31, 2009

30 Man-makers for time 35,25lb Db’s

Compare to: 090324
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canadawestlaurenpryor
Western Canadian Qualifiers video

ICC WOD info coming Monday!

Saturday May 30, 2009

“The Squat Vortex”(inspired from the “Vortex Plus” WOD at CrossFit LA)

Run 2000 m for time:

Complete 15 squats on the minute every minute until you’ve completed the 2000 m.

**Dont get caught in the Vortex!**

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ringpushups
Weighted ring push ups

ICC WOD info coming Monday!

Friday May 29. 2009

Tabata

Wall ball shots 20/16
Double unders
Sit ups
Push press 35/25 Db’s

Post total reps for each station to comments

weightedrope
If rope climbs weren’t hard enough, try it with a 30 lbs vest.

For all of those attending the Level 1 CrossFit certification tomorrow, have fun!

Thursday May 28, 2009

Front squat

3-3-3-3-3

Compare to: 080715

Post loads to comments

7 Rounds for time of:

3 Power clean @ 80% of 1 rm
50 Yard sprint (to the entrance of the parking lot and back)

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autydig
Auty joining in some Db squat clean fun last Sat.

ICC WOD info to be posted 1 week prior to the event

Wednesday May 27, 2009

“Cindy”

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

5 Pull ups
10 Push ups
15 Squats

Compare to:090210

Post Rounds to comments

kbextension
Bruce showing good shoulder extension during a kettle swing.

ICC WOD info to be posted 1 week prior to the event

Tuesday May 26, 2009

Deadlift

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

Compare to: 090227

Post loads to comments:

dbcleans
Db Cleans on Saturday

ICC WOD info to be posted 1 week prior to the event

Monday May 25, 2009

Push press
3-3-3-3-3

Compare to: 081217

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3 Rounds for time:

10 Chest to bar pull ups
10 Front squats 165/115
10 Burpees

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rm-qualifiers
This was one of the Rocky Mountain Regions WOD’s during their qualifiers earlier this month.

ICC WOD info to be posted 1 week prior to the event

Sunday May 24, 2009

4 rounds for time:

400m run
50 Double Unders

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weightedwb1
Weighted wallballs… or lack there of in yesterday’s chipper.

Saturday May 23, 2009

For Time:

51 Ring Push ups
68 Double Unders
27 Kettle Swings 72, 55lbs
56 Sit Ups
39 Wall Balls
48 Hip Extensions
4 Rope Climbs
44 Box Jumps
26 Db Squat Cleans 40, 30lbs

Compare to: 090323
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outsidepu
Push ups in the parking lot last Monday. Bring on the nice weather!!

A reminder that we now have a class on Thursday’s at 1pm. It’s meant for parents with small children but anyone is welcome. I know it’s potentially a great option for all you shift workers!