WOD

Friday Feb. 20, 2009

Hang Power Clean
1-1-1-1-1-1-1

Compare to: 081023
Post Load to comments 

greg  
Greg enjoying a Burpee.

Thursday Feb. 19, 2009

3 Rounds for time of:

500m Row
21 Burpees
50 Double Unders

Post time to comments

bougs1lber
Coach Bougs going heavy!

Do your kids know Squat?? Video
(courtesy of 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.

Avatars: It’s great to see how many people have added a face to their name but there are still many more of you that have not. As mentioned before, you don’t have to create an avatar but it does strengthen our community and help to get to know each other. Check out our Avatar Post to see how to set yours up.

Wednesday Feb. 18, 2009

“Diane”
21-15-9 rep rounds of:
Deadlift 225, 155
Handstand Push ups

Post time to comments
Compare to: 081118 or  081017

kswing
Kettle Bell Swings during the “Filthy Fifty” 

Scaling and Modifications: Many people looks at this workout (and possibly many others) and think they can’t do it. Handstands are hard enough let alone a handstand push ups! Or maybe it’s the weight on the deadlift? Please have faith in the program and that it is fully scalable or even modifiable for anyone at any level. Whether it’s just too heavy, you’re sore from the day before, or you have an injury or issue that doesn’t allow that motion, our Coaches can always find a challenge that’s right for you. Approach every workout with a willing attitude and you will see the biggest fitness gains of your life. I guarantee it!

Tuesday Feb. 17, 2009

“Cardio Day”

I’m sure most of you had a “Cardio Day” if you were ever a member at a Globo Gym. It was probably after “Back and Tri’s Day” and before “Leg Day”. Now that you’re in CrossFit, what do you think it means??? We’ll leave it open for interpretation and stick with the CrossFit Motto of being prepared for the unknown and the unknowable. GET SOME! 

gracegetsome
This is how you GET SOME on your First Birthday!

Sunday Class: If you have not responded yet we would love to know whether or not you’d be able to attend a Sunday class. By the response so far we’ll likely start a class at 10am. Potential date for our first Sunday class will be March 1st.

Monday Feb. 16, 2009

5 Rounds for time of:

100 Single Unders
30 SDHP’s, 65lbs, 45lbs

Post time to comments

lisadu
DU’s at 1/2000th of a second.

With many new faces around we’ve had some requests for a Sunday class. If we add one it would likely be at 10am. Please let us know if you’d be interested in a Sunday class and if that time would work for you.

Holiday Monday– CrossFit Edmonton will be running with holiday hours today. ( 8,9,10 am, 5pm CrossFit mammas, 6pm and 7 pm)

Saturday Feb. 14, 2009

“Fran”

21-15-9 reps of:

Thruster 95, 65 lbs
Pull ups

Compare to: 090106

the-iron-never-lies
Photo Courtesy of CrossFit Calgary

Holiday Monday– CrossFit Edmonton will be running with holiday hours this Monday ( 8,9,10 am and 6 and 7 pm)

Friday Feb. 13, 2009

5 Rounds for time of:

7 Push jerks 155, 105 lbs
15 Burpees

Post times to comments

speal235lbpushjerk1
The push jerk is caught in the “dip” position and then stood up for a complete range of motion.
Photo courtesy of crossfit.com

Holiday Monday– CrossFit edmonton will be running with holiday hours this Monday ( 8,9,10 am and 6 and 7 pm)

Thursday Feb. 12, 2009

“Nate”

AMRAP in 20 min:

2 Muscle Ups
4 Handstand Push ups
8 Kettle Swings, 70, 55 lbs

Compare to: 080918

Post rounds to comments

thrust

News: CrossFit Edmonton has adopted a new client tracking system, you will no longer need to scan in at the beginning of class. Instead, you will be checked in by the coach on duty. Soon, you will also be able to register for classes online. This will be especially helpful as classes start to grow!

Wednesday Feb. 11, 2009

500m Row x 4

Compare to: 081103

Post individual times to comments
facedown
Yoga pose, or post WOD?
Photo courtesy of CrossFit Unlimited

News: CrossFit Edmonton has adopted a new client tracking system, you will no longer need to scan in at the beginning of class. Instead, you will be checked in by the coach on duty. Soon, you will also be able to register for classes online. This will be especially helpful as classes start to grow!

Tuesday Feb. 10, 2009

“Cindy”

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

5 Pull ups
10 Push ups
15 Squats

Compare to: 081107

Post Rounds to comments

are-you-fit

Courtesy of CrossFit.com

“Do you remember your first exposure? Can you remember what WOD you did or how you felt after it? What about what drew you back to it? There are a million different CrossFit experiences, reactions, and journeys that took place after. Whats yours?”

Post your thoughts to comments.

Script courtesy of CrossFit Lineage