Monday Jan. 12, 2009

5 Rounds for time of:

21 Kettle swings 55, 35 lbs
21 Sit ups
21 Back extensions
21 Hollow rocks 20, 16 lbs med ball

Post time to comments:

Read this great article written by Greg Glassmen during the early years of CrossFit. Article

Saturday Jan. 10, 2009

Partner Tabata Mash Ups:

Power Clean, 95, 65
Compare to: 081010

Push Jerk 95, 65
Slam Ball 20, 16

Post scores for each round of each exercise

Sharon’s new years resolution is to Scan In for every class. Here’s #1!!!

Friday Jan. 9, 2009

150 Wall Balls for time

Turkish Get Up
compare to: 081001

Post time and TGU weight to comments

The TANK! Place orders in comments.

Thursday Jan. 8th, 2009

As many lengths as possible in 15 mins of:

50′ Farmers Carry 50lb Db’s

Complete as many lengths as you can of a 50 foot farmers carry. However, Every time you have to stop to rest or put the weights down, you must complete 10 burpees before continuing on.

Post Lengths and Burpees to comments

A little more than 50lb Db’s…

Wednesday Jan. 7, 2008


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

5 Handstand push ups
10 1-Legged squats
15 pull ups

Post rounds to comments
Compare to: 080425

“The Flying Beaver” What a fine establishment. Best slogan ever!

Tuesday Jan. 06, 2009


21-15-9 reps of:

Thruster 95, 65 lbs
Pull ups

Compare to:081118

Mid line stability is the extension of the torso during functional movement like the over head squat.

Monday Jan 05, 2009

Back squat


compare to:080530

10 Ring extentions x 5

Sunday WOD

Saturday Jan. 03, 2009


Front support/with knee tuck/with L-sit  on the rings for 5 sec. in the first min 10 sec in the second 15 sec. in the third ect.

Kettle swings 55, 35 lbs. Start with 5 reps and add 5 reps every min.

Db push presses 45, 30 lbs. Start with 2 reps and add 2 reps to every min.

Sit up. Start with 5 reps and add 5 reps to every min.

Score max minutes successfully completed at each station.(10 min cap at each station)

This is what an hour and a half of CrossFit will do to you.

Friday Jan 02, 2009



12 knees to elbows x 5

Post loads to comments:

Warning: Box jumps may attack.

Double under challenge: For all of those who have registered for the double under challenge please remember to post your max consecutive score each day to comments.

Thursday Jan. 01, 2009

Happy New Years everyone

CrossFit Edmonton is closed today.

Even Jack Frost is peeking in to see whats going on at CrossFit Edmonton.