WOD

Friday June 5, 2009

Rope climb
1-1-1-1-1

Complete the following for time:

100 Double unders
100 Hip extensions
100 Sit ups
Run 800m

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angmu1angmu2angmu3
Angela hitting her Muscle Up at the end of the cert on Sunday. Congrats Angela!!

The Second Inner City Challenge (ICC2) is tomorrow!!! We have CrossFitters from CrossFit Lineage, SPARK Sport Conditioning, CrossFit Lethbridge and CrossFit Calgary to name a few. It will be a great event! You can register at the door at 11:00am tomorrow if you haven’t already registered online. Cost is $10 and that includes burgers and beers after the event. Scaled heats will start around noon with Rx’d heats following right after. Awards will be imediately after the last heat. See you all there!!!

Thursday June 4, 2009

6 rounds for time of:

5 Deadlift Shrugs, 50/35lb Db’s
5 Power Hang Cleans, 50/35lb Db’s
5 Front Squats, 50/35lb Db’s
5 Push Presses, 50/35lb Db’s

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chrissschadss
Chris from CrossFit Lineage and Chad hitting a squat snatch grinder at the level 1 cert this weekend.

Mamas
Please note we now run CrossFit Mamas on Tuesday’s and Thursday’s at 1pm. Papa’s are also welcome and anyone else for that matter. Please understand that there will be small children in the facility at this time.

ICC2 Details
PR Tracker
50/50 Challenge Details – 25 people registered so far!! You have till Sunday to complete your starting set.

Wednesday June 3, 2009

Overhead Squat
5-5-5-5-5

Try and chose a weight that’s modreately heaving and work all 5 sets there.
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cheers
Most of the CFE crew at the Level 1 cert this past weekend. Cheers to Paul who supplied the beer!

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.

Tuesday June 2, 2009

5 rounds for time of:

10 SDHP 115/ 75
15 Pull ups

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img_0433
Congratulations to Karen-Ann and Chris, newest Mama and Papa of CF Edmonton!

Mamas
Please note we now run CrossFit Mamas on Tuesday’s and Thursday’s at 1pm. Papa’s are also welcome and anyone else for that matter. Please understand that there will be small children in the facility at this time.

ICC2 Details
PR Tracker
50/50 Challenge Details

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

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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

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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

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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

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kbextension
Bruce showing good shoulder extension during a kettle swing.

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