Friday, August 31, 2012

Saturday 1st September

A reminder the box is closed today, here is a WOD you can do at home. Three rounds for time of: Run 800 meters Rest 2 minutes Post time to comments.

Thursday, August 30, 2012

Friday 31st August 2012

"Holleyman" 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep Post time to comments.

Thursday 30th August 2012

"CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments.

Tuesday, August 28, 2012

Wednesday 29th August 2012

For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents Post time to comments.

Thursday, August 23, 2012

Saturday 25th August 2012

At Kirwan Aquatic centre 7:30am start "Tully" Four rounds for time of: Swim 200 meters 40 pound Dumbbell squat cleans, 23 reps Post time to comments.

Friday 24th August 2012

One rep max testing / Wendler and a fast, frantic ;) finisher.

Thursday 23rd August 2012

Power clean 1-1-1-1-1-1-1 reps Post loads to comments.

Tuesday, August 21, 2012

Wednesday 22nd August 2012

For time: 15 Thruster, 60/42.5kg Run 200 meters 20 Thruster, 42.5/30kg Run 400 meters 30 Thruster, 30/20kg Run 800 meters

Monday, August 20, 2012

Tuesday 21st August 2012

Five rounds for time of: 5 Deadlift,125kg/87.5kg 10 Burpees Post time to comments.

Sunday, August 19, 2012

Monday 20th August 2012

Five rounds for time of: 23m Overhead walking lunges, 60/42.5kg bar bell 15 Knees to elbows Let trailing knee gently kiss the ground on each lunge. Post time to comments.

Sunday 19th August 2012

Rest Day

Saturday 18th August 2012

Snatch balance 1-1-1-1-1-1-1 Post loads to comments.

Thursday, August 16, 2012

Friday 17th August 2012

Complete as many rounds as possible in 15 minutes of: 10 Kettlebell swings, 2 pood 10 Box jumps, 24 inch box 10 Ring dips Post rounds completed to comments.

Wednesday, August 15, 2012

Thursday 16th August 2012

5:45am & 4:30pm Wender tracking Week 1 Shoulder Press 5 x 65% 5 X 75% AMRAP x 85% Front Squat 5 x 65% 5 x 75% AMRAP x 85% 5:45pm Gymnastics Skills strict pullups handstand wall walks squat jumps to box ( no it's not a box jump) and WOD

Tuesday, August 14, 2012

Wednesday 15th August 2012

50-35-20 reps of: Wall balls Pull-ups Double-unders Post time to comments.

Tuesday 14th August 2012

Three rounds for time of: Row 500 meters Run 400 meters Post times to comments.

Saturday, August 11, 2012

Monday 13th August 2012

10 rounds with a 2 minute rest in between, of any (or any combination) of: Swim 100 meters OR Run 400 meters OR Row 500 meters OR Bike 1000 meters Post your choice of exercises and times of each round to comments.

Saturday 11th August 2012

Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Post loads to comments.

Friday, August 10, 2012

Friday 10th August 2012

"Jared" 4 rounds for time of: Run 800 meters 40 Pull-ups 70 Push-ups Post time to comments.

Thursday, August 09, 2012

Thursday 9th August 2012

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals to comments.

Tuesday, August 07, 2012

Wednesday 8th August 2012

Fifteen rounds of: Power snatch followed immediately by five overhead squats. Start light and add weight.

Monday, August 06, 2012

Tuesday 7th August 2012

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments.

Sunday, August 05, 2012

Monday 6th August 2012

For time: 30 Thruster, 35kg/25kg 15 foot Rope climb, 3 ascents 20 Thruster, 35/25kg 15 foot Rope climb, 2 ascents 10 Thruster, 35kg/25kg 15 foot Rope climb, 1 ascents

Sunday 5th August 2012

Rest Day

Saturday 4th August 2012

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments.

Friday 3rd August 2012

Clean and Jerk 3-3-3-3-3 reps Post loads to comments.

Thursday, August 02, 2012

Thursday 2nd 2012

Ten rounds for time of: 3 Weighted Pull-ups, 20kg 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Post time and number of sets to completion.

Wednesday, August 01, 2012