WOD

Saturday Jan. 31, 2009

3 Rounds for max Calories/Time

Row max calories
30 Wall ball shots 20, 16 lbs
30 Kettle swings 55, 35 lbs
30 Push press 75, 55 lbs
30 Hang Power clean 40, 25 lbs

In teams of 5 rotate through each station switching only when every team mate has fully completed their set. The rower will row until that point and call switch.

Score total calorie divided by time.

man-with-weight
(Photo courtesy or CrossFit Maui)

Reminder: CrossFit Lineage )7525-72A Street NW Edmonton, AB) will be opening its doors Saturday Jan. 31. If any one from CrossFit Edmonton would like to come down and congratulate Chris and Cam with us we will be meeting at CrossFit Edmonton at 10 am and heading down together at 10:15. CrossFit Lineage will be hosting a free 11 am WOD so bring your gear. The 9 am CrossFit Edmonton class will be running as usual.

Friday Jan 30, 2009

For time:

15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

caveman-diet

Thursday Jan. 29, 2009

“Elizabeth”

21-15-9 reps of:

Clean 135, 95 lbs
Ring dips

Compare to: 081118
or
080908

Post time to comments

CrossFit Lineage
(Chris and Cam’s new box)

lineage
CrossFit Lineage )7525-72A Street NW Edmonton, AB) will be opening its doors Saturday Jan. 31. If any one from CrossFit Edmonton would like to come down and congratulate Chris and Cam with us we will be meeting at CrossFit Edmonton at 10 am and heading down together at 10:15. CrossFit Lineage will be hosting a free 11 am WOD so bring your gear. The 9 am CrossFit Edmonton class will be running as usual.

Avatars Available!

A few people requested Avatars so we’ve made it available on the site. You may have noticed already a little grey faceless image beside all the names in posts. This is where the avatars will appear. I think it’s a great way to get to know each other a little better by having a picture of ourselves beside our names.

The details:
– You have to be registered to add your own image for your avatar 
– The avatar must be a picture of your face. If not it will be deleted
– All previously registered user accounts have been deleted so you’ll need to create a new account
– You are not required to have an avatar if you don’t want one

Here’s how to register and upload in avatar image:
1) Register.
On the right hand column of our website you’ll find “Latest Posts”, “Links”, then “Meta”. Click register. 
picture-1
Once your click register you will be brought to a new screen to enter a user name and password.
picture-2

2) Login.
Once you’ve received your password via email, login from the same screen.
picture-3

3) Edit Profile.
On the top left you’ll see a Profile option. Click it and scroll all the way to the bottom where you can change your avatar.
Please also change your password and add your First and Last name to your profile.
picture-5

If you have any questions or suggestions please post in comments.

Wednesday Jan.28, 2009

Weighted push ups

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

Compare to: 081223

1 Rope climb x 7

motivation
(Photo courtesy of CrossFit Mobile)

Reminder: Bring a long sock for rope climbs

Tuesday Jan. 27, 2009

“Ladders”

Squat clean thruster 115, 75 lbs (1 rep)
Hollow Rocks 25, 15 lbs Db’s (5 Reps)
SDHP 55, 35 lbs kettle bell (3 reps)

kyle_maynard_2
Kyle Maynrard at a CrossFit Cert.

Monday Jan. 26, 2009

Complete as many rounds in 20 minutes as you can of:
20 Lunges 25, 15 lbs Db’s
10 Weighted pull ups 25, 15 lbs Db

Post number of rounds completed to comments.

cool-aid
Have you sipped the Kool aid yet?

Saturday Jan. 24, 2009

Complete as many reps as you can in 1 minute of each exercise.
5 exercises, 3 rounds, 1 minute between rounds.
(FGB format) 

Ring Dips
SDHP 75, 55
Push ups
Single arm Db Snatch 40, 30
Weighted Step up 45, 25 plate

Post total reps to comments

ghddbpress
Showing off on the GHD Db Press.

Friday Jan. 23, 2009

“Annie”
50-40-30-20-10 rep rounds of:

Double Unders
Sit ups

compare to: 081101
Post time to comments

excess
Is this excessive or is it just me?

Thursday Jan. 22, 2009

“Erin”

5 rounds for time of:
15 Db Split Cleans, 40, 30
21 Pull Ups

Post time to comments

For those of you that chose this WOD before compare to: 081211

brian
Brian works hard in every workout. Sometimes too hard!