Complete for time:

 Row 2 Km
Run 3 Km

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Hermit crab- DB thruster 320% BW

Push press
5×3 w/ 2 mins rest
(percentage)

 5 Rnds max reps:

Weighted push up 45/25
Pull ups

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CrossFit Mamas class- Kids demonstrating centrifugal force.

We will be operating with holiday hours this Monday Sept 06.

8 am
9 am

1pm (mamas)

5pm (youth)
6pm
7pm

Complete for time:

50-40-30-20-10

 Slam ball 20/16
SDHP 75/55
Sit ups

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Could Dave be our resident Ninja??

Power clean
5×3 w/ 2 min rest
(percentage)

 “Black Horse”

In 25 Mins attempt to complete:

10 sets of 10 Back squats 225/155

Score completion/Load

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Ninjas lurking at CFEdmonton

Complete for time in unbroken sets:

 12-10-8-6-4-2 reps of:

Push up
H.SDHP 65/45
Press65/45

Then:

Deadlift 65/45
Front squat65/45
Lunge65/45

Then:

SDHP 65/45
Thruster 65/45

Then:

Hollow rock65/45
Sit up

Victor- Squat depth

Crossfit Edmonton is closed today

Jana Box jump

CrossFit Edmonton is closed today

Cole and Jen- Wall balls to the 10 foot line

Front squat
5×5 w/ 2 min rest
(percentage)

Complete 7 rounds for time of:

3 Deadlifts 315 lbs
5 Clapping Push Ups
7 GHD Sit Ups/Ab mat sit ups

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Class instruction

 “The Bruce”

Complete for time:

20 Burpees
50 Double Unders
1250m run
50 Double Unders
20 Burpees

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Natasha DB front squat

Push press
5×5 w/ 2 mins rest
(percentage) 

AMRAP in 5 mins

2 Weighted pull up 45/25
3 Strict pull ups
7 Kipping pull ups

Rest 2 mins

AMRAP in 5 mins

2 Weighted Ring dips
4 Ring dips
7 Push ups

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Natalya climbing a mountain!!!

Complete for time:

Run 400 m
50 Jumping pull ups
35 Box jumps
10 Power snatch 135/95
2 Rope climbs
Run 800 m
2 Rope climbs
10 Power snatch 135/95
35 Box Jumps
50 Jumping pull ups
Run 400 m

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Conor- Weighted burpee

CrossFit Edmonton will be closed this Saturday and Sunday (Aug. 28 & 29)

-Sorry for the inconveinence-

Power clean
5×5 w/ 2 min rest
(percentage)

 1 set max reps w/ 1 min rest:

 Pull ups
Push ups
Weighted Sit ups 35/20
DU’s (3 chances)
Weighted Back  extentions 25/15 (slow tempo)

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Paul H. S. Clean 245 lbs

15 mins of ring inversions

 AMRAP 20 mins:

7 Front squats 155/115
14 Pull ups
21 Sit ups

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Alison- Resisted sprint

Box Squat
5×5 for technique

 10-1

Burpee deadlifts 155/105
Ring dips

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James parking lot push ups

“Hill sprints”
X 10
75% focus technique

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Trish, DB Press

Rope climb
6 x 1

5 Rounds for time:

1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

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Jinx- 55 lbs KB drag

For time:
10 Handstand push-ups
225 pound Back squat, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Don- Bench press, 195 lbs

Deadlift
6×1(Percentage)

AMRAP in 7 mins

3Push jerk5 155/105
15Squats

Rest 2 mins

For time:

50 SDHP 95/65

Alison-Deadlift 155 lbs x 50 reps

5 Rounds each for time:

“Med ball Rapid move”
Row 250 m
15 H. squat clean 35/20 Db’s

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Cody on the press

AMRAP 30 mins

 2 Power Snatches  @ 80% of 1 RM
2 Rounds of:
3 Pull Ups
 5 Push Ups
 7  Squats
Run 400 m

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Aaron- 200 m sprint

Location WOD:

Lacombe lake

 Meet at the club at 9:00 am sharp or meet in the parking lot at Lacombe Lake at 9:15

Dave- Bench press

Box Squat
5×5 for technique

 100 pull ups for time
(10 min cap)

 Rest 2 mins

 75 Wall balls for time
(7 min cap)

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Karen- Push up depth

15 mins of MU practice

 5 Rounds each for time:

 Sled drag 135/90 2 laps
Farmers carry 50/35  Db’s (parking lot and back)
50 Double unders

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Inna-Double under

Rope climb
6 x 1

 For 20 mins

Max consecutive sets of:

3 Ground to Overhead 135/95
10 sec rest

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Kim- Front squat

Row 1000 m x 4
+/- 3 sec

Jumping pull ups

Deadlift
5×3
(Percentage)

8 Rounds for time

8 Sit up wall balls/w anchors 20/16
8 Thrusters 95/65

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Cole- DB Clean

“Filthy fifty”

Complete for time:

50 Box jumps|
50 Jumping pull ups
50 KB swings 35/25
50 Lunges
50 K2E’s
50 Push press 45/35
50 Hip extentions
50 Wall ball shots 20/16
50 Burpees
50 Double unders

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James…Big press

Box Squat
5×5 for technique

 Every min. on the min. for 12 mins perform

5 Deadlifts 
7 Burpees

Add 10 lbs after each set

Start at
Men: 135/155/225
Women: 75/95/135

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Natasha resting