weight

Sunday Nov. 14 2010

10 Rounds for time:

10 Deadlifts 185/115
10 Push ups
10 DU’s

(WOD Programmed by Brian)

Discuss in comments


Kids having fun at CrossFit mamas

Saturday, Nov. 13 2010

Back squat
(Warm up 5 x1 @ 70 %)
5 x1 @ 95 %

 Complete for time:

 45 G to OH 135/95

Discuss in comments


Vadym, Gord and Bruce on the ring dip

Friday, Nov. 12 2010

Press
(Warm up 5 x 1 @ 70%)

5 x 1 @ 95%

Complete for time:

13-11-9-7-5-3
L-Sit pull up
3-5-7-9-11-13
HSPU

Discuss in comments


Mother and son comparing scores

Thursday, Nov. 11 2010

Remembrance Day

Holiday hours:

8 and 9 am including the mamas classs, also 5 and 6 pm including the Bootcamp at 7 pm.

Choose a “Hero” WOD from the board

Discuss in comments


Buddies

Wednesday, Nov. 10 2010

Row 2 KM 

Immediately perform “Isabelle”

30 snatches for time 135/95

Discuss in comments

When the fingers  fail use an alternate grip

Tuesday, Nov. 09 2010

Deadlift
(Warm up 5 x1 @ 70 %)
5 x1 @ 95 %

 Front squat
4 x 12 @ 45-55 % (Fast tempo, no pause at the top)

 Tabata Hollow rock

Discuss in comments


We have included a nap option after work outs for cool down.

Monday, Nov. 08 2010

10-1-10

KB Swings 55/35
Thruster 75/55

Discuss in comments


Practicing the B-Ball skills

Sunday, Nov. 07 2010

21-18-15-12-9-6-3

Power clean 135/95
Front squat 135/95

(WOD programmed by Brian)

Discuss in comments


Heads up!

Saturday, Nov. 06 2010

Tabata Filty Fifty 

50 Box jumps
50 Jumping pull ups
50 Lunges
50 KB swings 35/25
50 K2E’s
50 push press 45/35
50 Hip extensions
50 Wall ball shots
50 Burpees
50 DU’s 

Discuss in comments


Ladies and gentlemen start your engines.

Friday Nov. 05 2010

Back squat
(Warm up 5 x3 @ 63 %)
3×3 @ 93 %

 Tabata Mash up

 Thruster 75/55
Pull ups

 3 min rest

 50 or 75 Weighted sit ups w/ foot anchors 45/30

Discuss in comments


Jen and Lisa rockin the ring dip

Thursday, Nov. 04 2010

4 Rounds for time:

20Ring Dips
20 SDHP 75/55
20 KB Swing 55/35
1 Rope climb
20 Squat
20 Slam ball 20/16

Discuss in comments


Post WOD discussion

Wednesday, Nov. 03 2010

Press
(Warm up 5×3 @ 63 %)
3×3 @ 93%

 50 Strict pull ups on the rings (10 min cap)

 2 Min rest

 15 Power clean 185/135
Row 200 m
12 Power clean 185/135
Row 200 m
9 power clean 185/135
Row 200 m

Discuss in comments


Notice how she is looking slightly down to maintain a neutral cervical spine, well done.

Tuesday, Nov. 02 2010

AMRAP in 20 mins

 1 G to OH @ BW
2  TGU w/50/35 lbs
3 Weighted pull ups 55/25
4 Weighted burpees 50/35 lbs db’s
5 OH Lunges w 45/25 lbs plate

Discuss in comments


Brett showing passive elbows in the second pull

Monday, Nov. 01 2010

Deadlift
(Warm up 5×3 @ 63 %)
3×3 @ 93 %

4 Rounds for completion

12 S.L. Squat (Foot on bench) / leg 35/20 lbs db’s
12 GHD/Ab Mat sit ups

Discuss in comments


Bill on the push press

Sunday, Oct. 31 2010

30 Turkish get ups for time 50/35 lbs db 

Rest 2 min 

200 DU’s  for time 

Rest 2 mins 

75 Pull ups for time (Kipping/Kipping body row)

Discuss in comments


Being creative with sweat angels