Clean and jerk
(Technique focus)
10 x 1 65-85%

 Complete for time in Unbroken sets:

21-15-9

Deadlift 225/155
GHD or AB mat sit ups w/45/30 lbs DB

Finish with

4 x 1 min plank hold

Good push up depth ladies!

Row 2 Km

Then

Max du’s in 10 mins

Making sure Dad is getting right down on the Push up

“Cindy”

AMRAP in 20 mins of

5 pull ups
10 Push ups
15 squats

Discuss in comments

Home stretch guys Keep Going!!

The

“CrossFit Total”

Event

Join us at 10 am for a fun and challenging competition focused around the “CrossFit total”
Non-members $10

Amature and Big Dawg catagories, prizes for biggest toatl best PR and most gnarly face under the bar!!

Chris on the riser push up

Snatch/Power snatch
(Technique focus)
7 x 3 @ 55-65%

AMRAP 20 mins

5 Strict pull ups
5 Press 95/65
5 Deadlifts 275/185

Discuss in comments

The many expressions of Kayne

“Dirty Dozen”

25 Lunges
20 pull ups
50 box jumps
20 DU’s
25 Ring dips
20 K2E’s
30 KB swings 70/55
30 Sit ups
20 H. Squat cleans 35/20 lbs DB’s
30 Wall ball shots 20/16
3 Rope climbs

Discuss in comments

Morning sky at CFE

OH Squat
7 x 3

 250 m row x 6 +/- 3 sec

Discuss in comments

Beth with some kipping pull up practice

AMRAP in 5 mins of each movment:

H. Squat clean 135/95
Push ups
Power snatch 135/95
Weighted sit up w anchors 45/30
Power clean 135/95
Burpee

Discuss in comments

Kelly throws down box jumps at FGB 2010

Clean and jerk
(Technique focus)
7 x 3@ 55-65%

 Complete for time in unbroken sets

21-15-9
Push press 125/80
KB swing 55/35

  Then complete:

4 sets of 12 Weighted hip ext. (Slow tempo)
Select your own weight

FGB Victim

“Karen”

150 Wall Ball shots  20/16

Discuss in comments

Scooby doo FGB 2010

Snatch/ Power Snatch
(Technique focus)
7 x 3 @ 55-65%

 5 sets of 15 reps for max weight

Thruster

Discuss in comments

Vadym FGB  2010

Complete for time

Row 1000 m

5 Rounds of

10 Burpees
30 DU’s

Discuss in comments

Waiting for 3,2,1, GO!

OH Squat
7 x 3

 5 Rounds for max reps

Floor Press 155/105
Body Row (Feet on Bench)

Discuss in comments

Taking in a big breath

3 Rounds for time:

15 SDHP 95/65
15 Ring dips
15 Box jumps
15 Hip Ext.
15 Push ups
15 Pull ups
15 Push press
15 Sit ups

Discuss in comments

Watching the clock

Clean and Jerk
(Technique focus)
7 x 3 @ 55-65%

 50 Press 95/65 (10 min cap)

Rest 2 mins

50 Deadlifts 225/155 (10 min cap)

Discuss in comments

Mark and Coach Bougs FGB 2010

AMRAP in 20 mins:

10 Deadlifts 55/35 KB
10 Front squats 55/35 KB
10 KB Swing 55/35
10 Push press 55/35 lbs KB 

Discuss in comments

Kevin FGB 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

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

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

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

Row 2 KM 

Immediately perform “Isabelle”

30 snatches for time 135/95

Discuss in comments

When the fingers  fail use an alternate grip

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.

10-1-10

KB Swings 55/35
Thruster 75/55

Discuss in comments

Practicing the B-Ball skills

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

Power clean 135/95
Front squat 135/95

(WOD programmed by Brian)

Discuss in comments

Heads up!

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.

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

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

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.

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

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