Team WOD
(No Time Cap)

5 Rounds of:
Row
10 Burpees
10 Box Jumps
10 Kettle Swings, 55lbs
Rest Station

One person rows while the other four team members complete all four of the other exercises. Rotation between the exercises cannot be done till each person is done all 10 of their reps. The score for this workout is the amount of meters rowed over the time taken to compete it.

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Proper and improper posture on a walking lunge. Can you spot the difference?

400m walking lunge

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The torso must be fully upright to ensure proper hip extension. Holding the arms over head is an excellent way to enforce this.

Med Ball Ultimate

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Medball fun on Christmas Eve.  

Boxing Day

Run 5K

CrossFit Edmonton Closed.

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Christmas Day

CrossFit Edmonton Closed.
Merry Christmas and Happy Holidays to all!

From our Families to yours

The Christmas Elf at Chad’s house

Med Ball Game

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GHD Sit ups from our Saturday Hopper WOD. Nice job Bruce! 

Hopper WOD

Turn the hopper and see what comes out. Clients will get to call out their favorite CrossFit exercises and have them randomly drawn from a hopper, this is what CrossFits truly about, constantly varied , if not randomized functional movement performed at high intensity!

Skipping, Rowing and Running… Who woulda thunk?!?!

“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
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Taped hands… the CrossFit band-aid for when you do pull-ups till your hands bleed!

5 Rounds for time of:

15 Power Hang clean, 95 lbs
20 Lateral hops over the bar
60′ Handstand walk

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Yes Inna.. you can do full push ups!!!

Push Jerk
5-5-5-5-5
15 GHD Sit ups

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Coaches get the utmost respect here at CrossFit Edmonton!

4 Rounds for time of:

200 Single unders
300m Row
400m Run

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Chin all the way over the bar is the proper finish position of the kipping pull up.

“Angie”

Complete the following for time

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

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Keeping the elbows high and wide is important for keeping the bar close to the body during the jumping phase.

“10,000 lbs from ground to overhead”

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Locking out the press, is an important component to any over head lift.

“Lynn”

5 Rounds for max reps of:

BW Bench press
Pull ups

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187lb OHS

A reminder of the CrossFit Social on Saturday. All CrossFit Edmonton members are welcome. Details and information can be found on our Message Board. Also, if you have not picked up a copy of the newsletter and information sheets for the new year, please do so or go to our FAQ’s page to download a copy of the documents.

“Yvonne”

21-15-9 of:

Deadlifts, 225 lbs
Kettle swings, 55 lbs
Overhead press, 95 Lbs

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Coach Greg Glassman, cuing shoulder retraction/depression in preparation for a deadlift

Plank hold
1-1-1-1-1-1-1

10 Sotts presses, 45 lbs

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The sotts press develops upper thoracic strength while challenging the integrity of your hip position.

Overhead squat
5-5-5-5-5

150 Single Unders x5

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The Overhead squat demands precise mid line stabilization in addition to superior shoulder stability to be performed properly.

5 Rounds for time of:

2 min bike sprint
21 SDHP’s, 75 lbs
21 Thrusters, 75 lbs

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    Correct                 Incorrect                 Incorrect
Demonstration of proper posture during the “Dip phase”

“Cindy”

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

5 Pull ups
10 Push ups
15 Squats

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Check out Buddy Lee’s skipping program in the December CrossFit Journal.

A copy of our information sheets can now be downloaded from our FAQ’s page.

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

10 Wall ball shots, 20 lbs
Sprint there and back
10 Hollow rocks, 20 lbs (Med ball)

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Close hands, narrow feet air squat. Congratulations Richard!!!

Squat Therapy

5-5-5-5-5

Med ball suicides x5

Post to comments an aspect of the air squat you can improve on

-1 outside feels pretty good… after the WOD!

If you care enough about true fitness to spend 13 minutes learning about it, watch this. If you enjoy this video and aren’t already subscribed to the CrossFit Journal, I highly encourage you to do so here for only $25 per Year!

4 Rounds for time of:

20 Back extensions
50 V-sit Med ball twists, 20 lbs
80 Double unders

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75 Wall Balls in the middle of the WOD…
… Priceless!

A reminder that the December CrossFit Social is on the 15th and Chad and Jen’s house. Please RSVP on our Message Board.

9 Rounds for time of:

5 Front squats, 135 lbs
5 Strict pull ups, 25 lbs
5 Handstand push ups

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Can you say Grip Strength?!?

5 Rounds for time of:

15 Power Hang Snatch, 95 lbs
20 Push ups

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A Squat snatch is caught below 90 degrees (as show above), a power snatch is caught anywhere above 90 degrees.

Med Ball Ultimate

Eva T instructing a kip swing.

Turkish get up
1-1-1-1-1-1-1

Row 300m

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CrossFit Edmonton Holiday Hours
Please see our Schedule Page for our hours over the Holidays

“Kelly”

5 Rounds for time of:

400m run
30 Wall ball shots, 20lbs
30 Box jumps, 20″

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“Weighted” Obstacle course

Complete as many rounds in 20 mins

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New Video!

CrossFit Edmonton News: Our next social will be our “Christmas Social” on Saturday December 15th. It will be a potluck at Chad’s house so talk to Chad for directions and what to bring. Please go to our Discussion Board for more information and to R.S.V.P.

5 Rounds for max reps of:

Thruster, 95 lbs
SDHP, 95 lbs

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Pull up
5-5-5-5-5

20 Back extensions 5 x

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