Crossfit Edmonton

Tuesday Feb 07 2012

Auty — Tue, 07 Feb 2012 02:00:16 +0000

AMRAP in 6 min

Row (cals)

Rest 1 min

AMRAP in 6 min

10 G to OH 95/65
30 DU

Rest 1 min

AMRAP in 6 min

10Weighted Step ups 45/30 lbs Db
12 Slam ball 20/16

Rest 1 min

AMRAP in 6 min

5 Reverse burpee
10 KB swings 55/35

Monday Feb 06 2012

Auty — Mon, 06 Feb 2012 02:00:51 +0000

Clean
3 reps On the min every min for 15 mins @ 77%

Tabata Mash up

H.R. Push ups
Box jumps

Sunday Feb 05 2012

Auty — Sun, 05 Feb 2012 02:00:33 +0000

Select 1 or more of the following

Row 5 Km

“Karen”
150 wall balls 20/16

“Randy”
75 Power snatch 75/55

Saturday Feb 04 2012

Auty — Sat, 04 Feb 2012 02:00:18 +0000

Snatch
(Work up to a heavy single)

Snatch Pull
5×3 @ 93% (of that heavy single)

AMRAP in 7 mins

10 Thrusters 35/20 lbs db’s
5 Pull ups

Friday Feb 03 2012

Auty — Fri, 03 Feb 2012 02:00:22 +0000

10 Rounds

1 Min Row (Cals)
30 sec rest

10 Rounds

1 Min DU
30 sec rest

10 Rounds

1 Min run laps
30 sec rest

Thursday Feb 02 2012

Auty — Thu, 02 Feb 2012 02:00:31 +0000

Push press
5×5

Complete for time

12 Power cleans 185/125
21 Burpees
9 Power cleans
15 Burpees
6 Power cleans
9 Burpees

Wednesday Feb 01 2012

Auty — Wed, 01 Feb 2012 02:00:08 +0000

3 Rounds

AMRAP in 3 mins

10 Squat thrust box jumps (4 Risers)
10 SA Power snatch 50/35 lbs Db

Rest 1 min

AMRAP in 3 mins

Farmers carry 45/30 lbs db’s 1 Lap / Sprint 1 Lap
10 Split jumps

Rest 1 min

AMRAP in 3 min

10 Sit ups
10 Push ups

Rest 1

Tuesday Jan 31 2012

Auty — Tue, 31 Jan 2012 02:00:44 +0000

Clean
(Work up to a heavy single)

Clean Pull
5×3 @ 93% (of that heavy single)

5 Rounds for time

9 Front squats 135/95
5 Strict pull ups

Monday Jan 30 2012

Auty — Mon, 30 Jan 2012 02:00:10 +0000

3 Rounds for time

15Ring push ups
25 Box jump step downs
20 KB Swings 55/35
50 DU
20 Hip extensions
30 lunges
Row 500 m

Discuss in comments

Sunday Jan 29 2012

Auty — Sun, 29 Jan 2012 02:00:30 +0000

-Choose a bench mark-

Discuss in comments

Saturday Jan 28 2012

Auty — Sat, 28 Jan 2012 02:00:20 +0000

AMRAP in 20 mins

5 Burpees
5 Squats
5 Push ups
5 Sit ups
5 Pull ups

Discuss in comments

Friday Jan 27 2012

Auty — Fri, 27 Jan 2012 02:00:13 +0000

Box Squat
12×3 @ 60%

Complete for time

21-15-9

SDHP 95/65
K2 E’s

Discuss in comments

Thursday Jan 26 2012

Auty — Thu, 26 Jan 2012 02:00:48 +0000

1000 m row x 4

@ + 10-20 sec of 500 m split

Discuss in comments

Wednesday Jan 25 2012

Auty — Wed, 25 Jan 2012 02:00:36 +0000

OH Squat
7 x2

Deadlift
7×2 w 3 sec tempo

4 Rounds for time:

4 MU’s
25 KB swings 55/35

Discuss in comments

Tuesday Jan 24 2012

Auty — Tue, 24 Jan 2012 02:00:13 +0000

Complete for time

21-15-9

DU
SA Power snatch 50/35 lbs db

21-15-9

Box jump
Slam ball 20/16

21-15-9

Row (Cals)
Sit ups

21-15-9

Db squat thrust 45/25 lbs db’s
Squat

Discuss in comments