AMRAP in 20 mins of

7 Burpees
15 Slam ball 20/16
7 Deadlifts 225/155
15 S.A. snatch 50/35 lbs db

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Sled drag

Pull up
6×1 w/ 2 min rest
(Work up to a 1 rep max)

5 Rnds for max reps of:

Press into Push press into Push jerk 95/65

Max out one movement before moving to the next

FGB 2009

2 Rounds for time of

35 Push ups
35 SDHP 75/55
35 Box jumps 
35 Thrusters 75/55
35 pull ups
35 H. P. Snatch 75/55
35 Squats
35 H. P. Cleans 75/55

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Brett the gate keeper

P. Snatch
6×1 w/ 2 min rest
(Percentage)

3 Rounds for time of:

1-5

Deadlift 275/185
Ring dips

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Cody- Farmers carry in the rain

3 Rounds for time of:

500 m row
15 S. Cleans 135/95

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Conor-Post rope climb

Complete for time:

21-15-9 reps of

Ring dips
DU’s

Then:

21-15-9 reps of

Squats
Jumping pull ups

Then:

21-15-9 reps of

Sit ups
Lunges

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Bruce sitting in as coach

“300″

Complete for time:

25 pull ups
50 Deadlifts 135/95
50 Push ups
50 Floor wipers
50 KB Clean to press 35/20
50 Box jumps 24′ box
25 pull ups

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“the catch”

Back Squat
5×3 w/ 2 min rest
(Percentage)

AMRAP in 12 mins of:

1 G to OH 185/115
3 Burpees

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Escape through the air intake!

AMRAP in 20 mins of:

5 Pull ups
5 DB Thrusters 45/30 lbs
5 Burpees

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Tara’s pre-lift routine

Pull up 
5×3 w/ 2 min rest
(Work up to a max effort in 3 reps)

Tabata Mash up

Push ups
Sit ups

Perform 50 or 75 or 100 reps of

Weighted hip extentions 20/10 lbs db

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David- Wall ball sit up

Fight Gone Bad this year will take place on Saturday October 30th and will have a Halloween theme! We’ve decided to break away a little from the greater Fight Gone Bad fundraiser and do our own. We want to choose a local charity to raise money for and we’d like you to help us figure out wich one! Please make your suggestions in the comments section and on Oct. 01 we will choose one and start raising money for it!

This event is open to any and all CrossFitters around the city.

Complete for time:

Run “the Bruce” (1250 m)
200 DU’s
50 KB Swings 55/35
100 Sit ups
50 Wall ball shots 20/16

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Blue suede shoes

P. Snatch
5×3 w/ 2 min rest 
(Percentage)

Complete for time:

50 Strict pull ups (10 min cap)

Rest 2 mins

50 Push press 135/95

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Jen, your dog looks slightly concerned

“Micheal”

3 Rounds for time of

Run 800 m
50 Hip extentions
50 Sit ups

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Chelsie- Maintaining a straight bar path

Back Squat
5×5 w/ 2 min rest
(Percentage)

G to OH ladder 135/95 (1 rep)

Then:

50 Knees to Elbows

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Slam ball form

Complete for time

10-1

Wall Ball shot 20/16
Burpee

Then:

10-1

Box Jumps
Sit ups

Then:

10-1

Lunges
Push ups

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Recovery

Pull up
5×5 w/ 2 min rest
(Work up to max effort in 5 reps )

AMRAP in 15 mins

4 HSPU/Press 95/65
8 Body rows (Feet on bench)

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Trish- Clean pull

Each AMRAP is 2 Rounds w/ 1 min rest inbetween:

AMRAP in 3 min

5 Deadlifts 225/155
9 Push ups
12 Squats

Then:

AMRAP in 3 mins

5 DB Thruster 45/30
9 Split jumps
12 Box jump

Then:

AMRAP in 3 mins

5 H.P. Snatch 95/65
9 Sit ups
12 DU’s

Discuss in comments

Clean up

P.Snatch 
5×5 w/ 2 min rest
(Percentage)

2 Rounds with a 1 min rest

Max reps in 2 mins w/ 30 sec rest bt/ stations

H.P. Clean 135/95
Jumping pull ups
Squats 45/30 lbs db
KB Swings 55/35

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Kids taking a break from hip extentions

5 Rounds for time of:

500 m Row
6 Turkish get ups 55/35 lbs db
6 S. Clean to thruster 135/95
6 L-sit pull up

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Natasha and Jana- Resisted sprint

AMRAP in 30 mins of 

3 H.S. clean 155/105
2 rnds of :
3 Burpees
6 Push ups
9 squats
Run 200 m

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April- Sit up wall ball

Location WOD: 7 hills 

AMRAP 30 mins

25 Squats
Run the hill
25 Push ups|
Run the hill
25 Sit up
Run the hill

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Kayne- Wall ball

Just a note, to dress for the weather tommorow.

Front squat
6×1 w/ 2 min rest
(percentage)

 On the min for 15 mins: 

3 reps G to OH @ BW

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Paul- Burpee

Complete for time

21 P.H Snatch 95/65
21 Burpees
200 m Farmer carry 50/35 lbs Db
15P.H. snatch
15 burpees
150 m farmer carry
9 P.H. snatch
9 burpees
100 m Farmers carry

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(WOD programmed by Troy)

Troy, Crossfit Edmonton’s newest coach

Push press
6×1 w/ 2 mins rest
(percentage) 

Attempt unbroken w/ 2 mins rests bt/exercises

 50 KB Swings 55/35
21 Deadlifts @ 225/155
100 Squats w/med ball 20/16 (no Pause at the top)
15 Deadlifts 225/155
35 KB Swings 

Score partitions

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Chuck Norris?

AMRAP 20 mins:

 Run 200 m
10 Wall balls 20/16
30 DU’s

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Nicole demonstrationg good mid line stability during a deadlift

Power clean
6×1 w/ 2 min rest
(percentage)

AMRAP in 15 mins

5 Weighted K2E’s 15/10 lbs Db
7 Weighted push ups 45/25

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You can bring your dog for run work outs.

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

8 am
9 am

1pm (mamas)

5pm (youth)
6pm
7pm

5 Rounds for time

3 Weighted MU’s 15/5
6 Deadlifts 275/185
9 Lunges 45/30 lbs db’s
12 Push press 115/85

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Strap malfunction, good catch Vadym!

Front squat
5×3 w/ 2 min rest
(percentage)

AMRAP in 12 mins:

10 Weighted sit ups w/ anchors 45/30
10 KB swings 55/35

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Maria and Jana- Lunges