WOD

Tuesday Sept. 30, 2008 BC-38

50-40-30-20-10 reps of:

Kettle Swing 45lbs, 35lbs
Walking Lunge
Double Unders

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Kids never cease to amaze… FGB in jeans!

Don’t forget! Next Friday we celbrate our 2nd birthday of CrossFit Edmonton with a Movie night! Post family friendly movie suggestions on our message board.

Monday Sept. 28 BC-37

1 Tabata set of each of the following:

Plank Push Ups
Hollow Rocks 30lbs, 20lbs
AbMat Sit Ups
Burpees

Post total reps for each round of each exercise


Chris and Vadym taking a short rest during FGB on Saturday.
We are still missing a few peoples scores from the event. Please make sure you post your scores to Saturday’s comments. We will be posting overall standings this week.

We had 46 participants on Saturday and as a team raised over $4200 for Prostate Cancer. Great work everyone!

Sunday Sept. 28th, 2008 BC-36

Congratulations to everyone who participated in yesterday’s Fight Gone Bad Fundraiser for the Prostate Cancer Foundation. We had a great turn out and as a community raised over $4200! We have uploaded pictures of the event to our online gallery here. Feel free to download any pictures you’d like and also upload any that you may have taken personally. Also, we’d like to receive everyone’s final score from the day. If you can’t bring in your original sheet, please post your score to yesterday’s comments or email them to info@crossfitedmonton.ca. Thank you.


120% at FGB III

For today’s discussion, please post your personal experience of the event and/or how we can make it bigger and better next year.

Saturday Sept 27, 2008 BC-35

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Class starts at 10 am,

– Class D will run first and we will fill the remaining stations with subsequent classes, participants not working out in the first heat will help rep count, then we will switch and the remaining participants will run in the second heat while first heat participants rep count.

A Big thanks to everyone who helped raise donations and donated personally. CrossFit Edmonton is very proud to have played a part in this years “Fight Gone Bad” event and we couldn’t have done it with out you.

Good luck every one!!!! GET SOME!

Friday Sept.25, 2008 BC-34

Ring Dip

3-3-3-3-3

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5 rounds for time of:

15 Box jumps
15 Med ball cleans, 20 lbs, 16 lbs
15 GHD Sit-ups
15 “Front support- L -sit raises”

Post time to comments.


Cam showing us a solid L-Sit while supported on the rings.
Photo Courtesy of CrossFit Central Edmonton

CrossFit Edmonton: We are looking forward to seeing everyone out for our “Fight Gone Bad” event tomorrow at 10 am!
Remember: 9 am class has been pushed back to 10 am.

Thursday Sept. 25, 2008, BC-33

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 4
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups

Men use 40 lbs db’s and women use 25 lbs db’s. Use one of the db’s between the ankles or legs for pull ups.

We were happy to have “Charlie Brown” visit Crossfit Edmonton early last week.

Saturday class: Saturday Sept. 27 class will be held at 10 am till 11 am in line with our grand opening event.
Grand Opening: All participants have to register on our website under the events page.

Wednesday Sept. 24, 2008 BC-32

Deadlift

3-3-3-3-3

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3 Rounds for time of:

Run 400 m
15 Thrusters, 115 lbs, 75 lbs
50 Double unders

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A variety of ways to perform a weighted push up

Saturday class: Saturday Sept. 27 class will be held at 10 am till 11 am in line with our grand opening event.
Grand Opening: All participants have to register on our website under the events page

Tuesday Sept. 23, 2008 BC-31

“Grace”

30 reps Clean and Jerk, 135 lbs, 85 lbs

Compare to: 080710

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Coaches WOD after the Saturday class (“Filithy Fifty”, aka “50’s Chipper”)

Saturday class: Saturday Sept. 27 class will be held at 10 am till 11 am in line with our grand opening event.
Grand Opening: All participants have to register on our website under the events page

Monday Sept. 22, 2008

Squat thearpy

3-3-3-3-3

“Angie”

Complete for time:

100 Pull ups
100 Push ups
100 Sit ups
100 squats

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David diggin’ out of the bottom of a front squat during “The Bear Complex”

Saturday Sept. 20, 2008 BC-28

4 time trials of:

20 Pull Ups
40 Thrusters, 30lb Db’s
60 Sit Ups

You have 5 minutes for each round. If the round is incomplete when the 5 minutes are up you must start the next round. Use less weight if needed.
Post individual time for all 4 rounds to comments.


Who loves overhead squats!