Crossfit Edmonton » WOD

Wednesday, Sept. 08 2010

Auty — Wed, 08 Sep 2010 02:00:51 +0000

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

Discuss in comments

Chuck Norris?

Tuesday, Sept 07 2010

Auty — Tue, 07 Sep 2010 02:00:40 +0000

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

Monday, Sept .06 2010

Auty — Sun, 05 Sep 2010 18:00:05 +0000

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

Discuss in comments

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

Sunday, Sept. 05 2010

Auty — Sun, 05 Sep 2010 02:00:28 +0000

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!

Saturday, Sept. 04 2010

Auty — Sat, 04 Sep 2010 02:00:23 +0000

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

Discuss in comments

Maria and Jana- Lunges

Friday, Sept. 03 2010

Auty — Fri, 03 Sep 2010 02:00:56 +0000

Complete for time:

Row 2 Km
Run 3 Km

Dicuss in comments

Hermit crab- DB thruster 320% BW

Thursday, Sept. 02 2010

Auty — Thu, 02 Sep 2010 02:00:15 +0000

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

5 Rnds max reps:

Weighted push up 45/25
Pull ups

Discuss in comments:

CrossFit Mamas class- Kids demonstrating centrifugal force.

Holiday Monday

Auty — Wed, 01 Sep 2010 12:23:35 +0000

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

8 am
9 am

1pm (mamas)

5pm (youth)
6pm
7pm

Wednesday, Sept 01 2010

Auty — Wed, 01 Sep 2010 02:00:53 +0000

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??

Tuesday, Aug. 31 2010

Auty — Tue, 31 Aug 2010 02:00:43 +0000

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

Monday, Aug. 30 2010

Auty — Mon, 30 Aug 2010 02:00:35 +0000

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

Sunday, Aug. 29 2010

Auty — Sun, 29 Aug 2010 02:00:55 +0000

Crossfit Edmonton is closed today

Jana Box jump

Saturday, Aug. 28 2010

Auty — Sat, 28 Aug 2010 02:00:06 +0000

CrossFit Edmonton is closed today

Cole and Jen- Wall balls to the 10 foot line

Friday, Aug. 27 2010

Auty — Fri, 27 Aug 2010 02:00:23 +0000

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

Discuss in comments:

Class instruction

Thursday, Aug. 26 2010

Auty — Thu, 26 Aug 2010 02:00:53 +0000

“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