St.Albert

Sunday May 22 2011

-Choose a bench mark-

Discuss in comments

Syncro Double unders

Saturday May 21 2011

5 Rounds for time:

400 m Run
1 Rope climb
DB bear crawl 35/20 lbs
(1 length and back)

Discuss in comments

KB Swings and pull ups!

Friday May 20 2011

Front Squat (Heels blocked)
Tempo 31X0
6×2

AMRAP in 7 Mins of

3 – 6- 9 – 12 – 15 – ect.

SDHP 95/65
Push ups

For completion:

3 x 15 GHD sit ups or slow tempo, knees splayed Abmat sit ups

Discuss in comments

Big Push press

Thursday May 19 2011

5 Rounds each for time:

Sled drag 2 laps 135/90
50 DU’s

Discuss in comments

Coach Troy on Open WOD 11.4

Wednesday May 18 2011

Pull up
7×1

5 Rounds for time:

7 G to OH 155/105
15 Box jumps

Discuss in comments

Burpee broad jumps

 

 

Tuesday May 17 2011

3 Rounds w/ 1 min rest in-between rnds.

AMRAP in 3 mins of:

10 Wall ball shot 20/16
15 Sit ups

AMRAP in 3 mins of

10 H. P. snatch 75/55
15 Lateral bar hops

AMRAP in 3 mins of

10 KB swing 55/35
15 Step ups

Discuss in comments

“Team Awesome!”

Monday May 16 2011

Split squat (foot on bench)
5×8 /leg

21-18-15-12-9 reps for time:

Pull ups
Burpees

For completion:

4 x 10 Weighted hip extensions (slow tempo)

Discuss in comments

Early morning sun at X-Fit Ed

Sunday May 15 2011

Select one of the following:

30 MU’s for time

Max height box jump

5 Km Row

Discuss in comments

Hang cleans

Saturday May 14 2011

Front Squat (Heels blocked)
Tempo 31X0
5×3

“Diane”

21-15-9 reps for time of:

Deadlift 225/155
HSPU

For completion

3 x10 “Reaching plank” (on the rings)

Discuss in comments

Every one is OK!

Friday May 13 2011

AMRAP in 20 mins

Run 200 m
3 Rounds of:

6 Body row
9 Box Jumps
12 KB swings 55/35

Discuss in comments

Even the little ons are getting into it!

Thursday May 12 2011

Pull up
5×3

“Elizabeth”

21-15-9 reps for time

Squat clean 135/95
Ring dip

Discuss in comments

ahhh finished!

Wednesday May 11 2011

5 Rounds for time

Row 500 m
Farmers carry 50/35 lbs Db’s (Parking lot and back)
50 Du’s

Discuss in comments

More TGU’s

 

Tuesday May 10 2011

Split squat (foot on bench)
5×10/leg

4 Rounds for time

12 Push press 135/95
7 MU’s or 7 Pull ups and 7 Push ups

For completion:

4 x 10 Weighted hip extensions (slow tempo)

Turkish Get ups

 

 

Monday May 9 2011

3 Rounds for time of:

1-5 reps of

H.Squat clean 40/25 lbs Db’s
Burpee

1-5 reps of

Deadlift 225/155
Bar facing burpees

1-5 reps of

Bar pull overs or toes to bar
Broad jump Burpee

Discuss in comments

Burpee box jumps!

Sunday May 8 2011

Complete for time

Run the “Bruce”(1250 m)

3 Rounds of:

50 Slam balls

15 Reverse burpee

Discuss in comments

Slam ball, DU’s and Push press

Saturday May 7 2011

5 Rounds of:

AMRAP in 2 mins

G to OH BW

AMRAP in 2 mins

Burpee pull ups

Discuss in comments

The Story: Chelsea was fed up of whipping herself in the forearms during double under work outs, so remedied the situation by tucking several tennis balls in her sleeves. We are now launching a new CrossFit product to protect from Double unders called “Wrist Balls” (JK)

Friday May 6 2011

Front Squat (Heels Blocked)
Tempo 31X0
5×5

AMRAP in 10 mins

15 Push ups
15 Power snatch 75/55

For completion

50 or 75 or 100 weighted sit ups w/ feet anchors 45/30

Discuss in comments

A re-make of Tron, Bougie style

Thursday May 5 2011

5 Rounds for time:

Row 500 m
Run 400 m

Discuss in comments

Hitching a ride.

Wednesday May 4 2011

Event Today 5-8 pm 50% off

(everyone welcome)

 

Pull up
5×5

Complete for time:

50 Box jumps
21 Power Clean 135/95
35 Box Jumps
15 Power cleans
15 Box Jumps
9 Power cleans

Discuss in comments

135 lbs sled drag

 

Tuesday May 3 2011

AMRAP in 30 mins

20 Hollow rock 20/16
30 DU
20 Step ups
10 SA Power snatch 50/35 lbs db
15 Wall ball 20/16

Discuss in comments

Demonstrating rope climb technique during mama’s class.

Monday May 2 2011

Split squat (foot on bench)
5×12/leg

Tabata Pull up

Rest 2 min

Tabata Push ups

For completion:

4 x 12 Weighted hip extensions (slow tempo)

Marks first MU!

Sunday Feb 27

AMRAP in 8 mins:

4 HSPU
8 Med ball throw and chase 20/16
16 OH Lunges 45/25

AMRAP in 8 mins

4 C2B Pull ups
8 Ring dips
16 Burpees

AMRAP in 8 Mins

4 “Reverse Burpees
8 Box Jumps
16 Lateral hurdle jumps

(WOD prog. By Troy)

Discuss in comments

Something seems very interesting over there…

Saturday Feb 26 2011

Power Snatch
6 x1
(Percentage)

AMRAP in 12 mins

7 Thruster 95/65
8 Body row

Discuss in comments

Weighted step ups

 

Friday Feb 25 2011

Ladders (10 min cap on each)

SDHP 95/65 x2 reps
HSPU x 1 / Press 95/65
Burpee x 2
KB swing 55/35 x2

Discuss in comments

DB Swing

 

Thursday Feb 24 2011

Push/Split Jerk
6 x1
(Percentage)

Complete for time

10-1

Pull ups
Push ups
Sit ups

Discuss in comments

Weighted Rope climbs

Wednesday Feb 23 2011

5 Rounds for time:

500 m Row
8 Turkish get ups 50/35 lbs db
8 Reverse burpees
8 Step ups 45/25

Discuss in comments

Box Jumps!

Tuesday Feb 22 2011

Power Clean
6×1
(Percentage)

3 Rounds for time

20 Wall ball shot 20/16
10 Deadlifts 225/155

Discuss in comments

Pull ups, pull ups and more pull ups

Monday Feb 21 2011

Happy Family Day!

We will be operating with holiday hours today
6 am and Mamas classes are cancelled

 

10 Rnds for time:

5 weighted burpees 45/25 lbs db’s

10 Push press 45/25 lbs db’s

15 H. Power clean 45/25 lbs db’s

Discuss in comments

“Annie”

Sunday Feb 20 2011

“Natasha”

Complete for time

40-30-20-10 reps

Pull ups
Push ups
Sit ups
Squats

(WOD Prog. by Natasha)

Discuss in comments

DB push press

 

Saturday Feb 19 2011

“The Hurley”

10-1

Power clean
Box Jump

Complete 1 MU or 5 Pull ups/5 Push ups

After each round

WOD Prog: Sean Hurley

Discuss in comments

Ben showing us he can still put on a smile mid work out