“Large FGB”

Complete the circuit with one minute at each exercise and 30 seconds rest between stations. 1 point is scored for each rep completed at each station. Count total points for all stations for score.

Post scores to comments

The fun of doing hurdles with a weight overhead!

“Game Day”

CrossFit Soccer and

Medicine Ball Ultimate

Post thoughts to comments

Partner Deadlift of 135lbs over box on “Sports Day”

“Sports Day”

In a team, complete all 6 sports stations as fast as possible

Post teams and times to comments

Proper lockout technique of one-arm overhead kettlebell press

“Merry Christmas”

For time:

1 Pull up
10 Thrusters, 95lbs
2 Pull ups
9 Thrusters
3 Pull ups
8 Thrusters
4 Pull ups
7 Thrusters
5 Pull ups
6 Thrusters
6 Pull ups
5 Thrusters
7 Pull ups
4 Thrusters
8 Pull ups
3 Thrusters
9 Pull ups
2 Thrusters
10 Pull ups
1 Thruster

Post time to comments

Excellent practice for thrusters is a strong Medicine Ball throw…
25lbs up to the ceiling seems pretty strong to me!

Obstacle Course

As many rounds as possible in 20 minutes

Everyone loves the Woopdy Doodles!!

Unsound, Immature, and Developed Squats
(Taken from CrossFit.com)

5 Rounds of the following:

3 Min. bike interval
30 sec speed:30 sec strength
1 set of 30 jumping pull ups and max set of push ups

Karen showing great effort to improve squat techinque.

Overhead Challenge

Barbell Overhead Lunge – 1/2 length
5 Medball Overhead Hurdles
10 Medball High Throws

As many rounds as possible in 20 minutes
Post rounds to comments.

A muscle up on a pair of home made rings.

Technique Practice

Front Squat – 30reps
Single Arm Bumbbell Power Snatch – 30reps per arm
Med Ball Clean – 30reps
Overhead Press – 30reps
Deadlift 30kg – 30reps

Each rep is done with complete focus on technique of movement. Take rest as needed if form breaks down.

Post thoughts to comments

Proper Technique of Deadlift shown here has the shoulder Blades directly in line over the bar. NOT the shoulders.

“CrossFit Soccer”

For every goal scored, reward the opposing team 5 push ups, 5 situps and 5 squats.
Bonus: If you hit the foam cylinder in the middle of the net add 5 burpees to the circut.

Jack smiling as he pushes a 350 lbs tire.

10-9-8-7-6-5-4-3-2-1 reps of:

45lb Dumbbell Power Clean
20lb Wall Ball Shots
20′ Box Jump
45lb Overhead Press

Post time to comments

Smiling faces after a good morning work out

transformation male to female moviesmovie websites scriptscat movies freepiss moviesmovies soft pornmessages subliminal in movie disney sexuallinks gauge movie teenmovies torturemovie zemanovamovie tiava ass big

3 Rounds for time of:

10 Turkish side crunches, 45 lbs
15 Hanging knee ups
20 Back extentions
25 Sit ups
2 Min. accumulative plank hold

Perfect exapmle of the stages of a Turkish Get Up. Nice work ladies!

“Tabata Something Else”

20 seconds of work followed by 10 seconds of rest for 8 rounds of each exercise.

Kipping Body Rows
Dips
Hollow Rock
Split Jump

Post total reps for each exercise to comments

Our CoolAid is to help you live longer and healthier!

“Nancy”

5 rounds for time of:

400m run
15 Overhead Squats,  66lbs

Focus on Technique over Intensity
Post time to comments

Proper technique of Overhead Squat keeps the wieght in a line directly plum over the heels throughout the entire range of motion

“Winter Chipper”

Post time to comments.

The Uniforms are finally in!

As many rounds as possible in 20 minutes of:

6 Turkish Get Ups, 45lbs
Agility Circuit
Walking Lunge

Post rounds to comments

Fun in the obstacle course

Attention Edmonton CrossFitters!

The Holiday hours are now posted in the Schedule section of the website. Please refer to it for hours and book your sessions with Chad or Auty.

Thank you and enjoy your holidays!

“Lynne”

5 rounds for max reps of the following:

Pull Ups
Push Ups

Post reps to comments

Women of CrossFit Edmonton

Self Defence Day

Today we learn basic self defence skills

Post thoughts to comments

“Odd Object Day” at CrossFit Edmonton

30-20-10 reps of:

110lb Clean & Jerk
Double Unders

Post time to comments

Smiling faces after Obstacle course on Nov. 21st.

Odd Object lift and carry

5 stations of “odd objects” to lift and carry one length and back

10 rounds, no score.

The Back Bay at CrossFit Edmonton.
Post thoughts to Comments.

“Barbara”

5 rounds, each for time of:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

The Jumping Pull Up is an excellent progression exercise to build strength for a strict body weight pull up.

ass movies latinaass movies licking lesbianmovies lesbian vibratorsites sex list movie orallittle april teen movieslive sex moviegangbang sample lowered quality movieslei clips movie lyla asiansex malayalam moviemovie male masturbation

alf ringtone tv showpathwat know i all ringtoneacringtonillinois barrington alpacasherrington alexis gabreillealan ringtone partridge ha ahgospel ringtone hammond fred alltell byferington adam Map

Deadlift 5-5-5-5-5
Chest Press 5-5-5-5-5

Post loads to comments.

“The wieght of the bar is transferred to the arms through the shoulder blades, and it just so happens that when the correct deadlift position is assumed, the shoulder blades???not the front of the deltoids???are in fact directly over the bar in a line perfectly plumb and vertical to the bar.”
Taken from Mark Rippetoe’s article in the november issue of the CrossFit Journal.

Pull Up Ladder and,
Back Squat    5-5-5-5-5

The Turkish Get Up is an excellent example of
a movement pattern with full body integration.
Post number of Minutes for Pull Up and Load for Squat.

“Michael”

3 Rounds for time of:

Run 400m
50 Sit Ups
50 Back Extensions

Pull phase of Dumbell Snatch technique
Post time to comments.

Fun Day Friday!!

Warm-up and Cool-Down Clinic.

Cool-Down after yesterdays WOD!

Post thoughts to comments.

Complete as many reps as possible in 1 minute at each station. Clock runs continuously for 3 rounds with a 1 minute rest between each round.

Push Press – 95lbs
20′ box jump
Sumo Deadlift High Pull – 95lbs
Wall Ball – 20lbs
Sit Ups

Post total reps in each round to comments.

15-12-9-6-3 reps of:
225 pound Deadlift
Single arm Ring Row

Post time to comments.

6 rounds for time of:

10 Push Press – 45lbs
10 Glute-Ham sit ups
1 lap of obstacle course

Post time to comments

Three rounds for time of:

50 Double Unders
21 Dumbbell Cleans – 40lbs
12 Pull Ups

Post time to comments.

“Triathlon”
5 min Bike – 30s on, 30s off
600m Run – Sprint back wall
50 Sumo Deadlift High Pull, 45lbs

Post Time to comments

ringtone alltel free christmasringtones 120eaccrington life lineringtone phone audiovox alltelmono ringtone 007download ringtone free motorola 120emotorola downloads ringtone 120e freebearington 2007 bears Map