Sunday, May 31, 2009

Monday June 1 09

6 A.M

Barbara

5 rounds of:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

7 A.M CrossFit Total

EVE TBA

Monday June 1 09

6 A.M

Barbara

5 rounds of:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

7 A.M CrossFit Total

EVE TBA

Sunday May 31 09

Kelly

5 rounds of:

400M

30 Box Jumps

30 Wall Ball

Sunday May 31 09

Kelly

5 rounds of:

400M

30 Box Jumps

30 Wall Ball

Saturday, May 30, 2009

Saturday May 30 09

Cleans:

1 1 1 1 1 1 1

Saturday May 30 09

Cleans:

1 1 1 1 1 1 1

Friday, May 29, 2009

Friday May 29 09

Helen

3 rounds of 400M run

21 Kb Swings

12 Pull Ups

Friday May 29 09

Helen

3 rounds of 400M run

21 Kb Swings

12 Pull Ups

Thursday, May 28, 2009

Thursday May 28 09

Skill Day Catch Up day

Post your WOD to comments.

Thursday May 28 09

Skill Day Catch Up day

Post your WOD to comments.

Wednesday, May 27, 2009

Wednesday May 27 09

10 Thrusters 95

10 Pull Ups

10 rounds.

Wednesday May 27 09

10 Thrusters 95

10 Pull Ups

10 rounds.

Monday, May 25, 2009

Tuesday May 26 09

Starting Strength Workout A

Back squat 3x5

Bench Pres 3x5

Deadlift 1x5

Tuesday May 26 09

Starting Strength Workout A

Back squat 3x5

Bench Pres 3x5

Deadlift 1x5

Sunday, May 24, 2009

Monday May 25 09

10 9 8 7 6 5 4 3 2 1

Front Squat

Shoulder Press

Weight will be 75 % of max.

Monday May 25 09

10 9 8 7 6 5 4 3 2 1

Front Squat

Shoulder Press

Weight will be 75 % of max.

Saturday, May 23, 2009

Sunday May 24 09

100 Jumping Squats

75 Box Jumps

50 Double Under's

25 Push Ups

Sunday May 24 09

100 Jumping Squats

75 Box Jumps

50 Double Under's

25 Push Ups

Saturday May 23 09

Skill Day /Rest Day

Saturday May 23 09

Skill Day /Rest Day

Friday, May 22, 2009

Friday May 22 09

400M
10 rounds of:

3 Dead Lift 275

6 Ring Dips

9 Knee to Elbows

400M

The runs go at the beginning and end.

Friday May 22 09

400M
10 rounds of:

3 Dead Lift 275

6 Ring Dips

9 Knee to Elbows

400M

The runs go at the beginning and end.

Thursday, May 21, 2009

Thursday May 21st 09

400m Walking Lunges

Thursday May 21st 09

400m Walking Lunges

Tuesday, May 19, 2009

Wednesday May 20 09

Amrap 15 minutes of:

5 power snatches  95#

5 Push Ups

5 Thrusters 95 #s

5 D/U's

Wednesday May 20 09

Amrap 15 minutes of:

5 power snatches  95#

5 Push Ups

5 Thrusters 95 #s

5 D/U's

Monday, May 18, 2009

Tuesday May 19 09

5 rounds of:

Max reps 300# dead lift

Max reps ring dips.

Dead lift reps must be touch and go.

Tuesday May 19 09

5 rounds of:

Max reps 300# dead lift

Max reps ring dips.

Dead lift reps must be touch and go.

Sunday, May 17, 2009

Monday May 18 09

Mac is holding court. Workout will go around 11 - 12. Check the members section for updates. Tracey and I are taking the day off. Awesome cert!

Monday May 18 09

Mac is holding court. Workout will go around 11 - 12. Check the members section for updates. Tracey and I are taking the day off. Awesome cert!

Saturday, May 16, 2009

Sunday May 17 09

Jits is on at 11:00 Mac has graciously said he would open the door. Check the members post for WOD time.

Sunday May 17 09

Jits is on at 11:00 Mac has graciously said he would open the door. Check the members post for WOD time.

Friday, May 15, 2009

Saturday May 16 09

Mac's choice. Mac will be running the class on Saturday at 9 as Tracey and I will be in Oakville for the BB cert.

Saturday May 16 09

Mac's choice. Mac will be running the class on Saturday at 9 as Tracey and I will be in Oakville for the BB cert.

Thursday, May 14, 2009

Friday May 14 09

Morning:

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

Evening RBA

Friday May 14 09

Morning:

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

Evening RBA

Wednesday, May 13, 2009

Thursday May 14 09

3 3 3 3 3

Dead Lift

Thursday May 14 09

3 3 3 3 3

Dead Lift

Tuesday, May 12, 2009

Wednesday May 13 09

2 Muscle Ups

4 HSPU

8 KB Swings

Max rounds in 20 minutes.

Wednesday May 13 09

2 Muscle Ups

4 HSPU

8 KB Swings

Max rounds in 20 minutes.

Tuesday May 12 09

Karen

150 Wall Ball

20/14

Tuesday May 12 09

Karen

150 Wall Ball

20/14

Monday, May 11, 2009

Monday May 11 09

150 Push Ups

Every time you fail run 50 M

Monday May 11 09

150 Push Ups

Every time you fail run 50 M

Saturday, May 9, 2009

Sunday May 10 09

5 5 5 5 5

Back Squats

Sunday May 10 09

5 5 5 5 5

Back Squats

Saturday May 9th 09

10 Thrusters 95#/65#

50Ft walk w/ weight overhead

10 Thursters 95#/65#

AMRAP in 15 Minutes

Saturday May 9th 09

10 Thrusters 95#/65#

50Ft walk w/ weight overhead

10 Thursters 95#/65#

AMRAP in 15 Minutes

Thursday, May 7, 2009

Friday May 8 09

800 m run

21 15 9

225 Dead lift

Kettle Bell swings

800M run

Friday May 8 09

800 m run

21 15 9

225 Dead lift

Kettle Bell swings

800M run

Thursday May 7 09

Fight Gone Bad


Row


Push Press


Box Jump


SDHP


Wall Ball

Thursday May 7 09

Fight Gone Bad


Row


Push Press


Box Jump


SDHP


Wall Ball

Tuesday, May 5, 2009

Wednesday May 6 09

Push Jerk 1-1-1-1-1-1-1 reps

Wednesday May 6 09

Push Jerk 1-1-1-1-1-1-1 reps

Monday, May 4, 2009

Tuesday May 5 09

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
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.

Tuesday May 5 09

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
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.

Sunday, May 3, 2009

Monday May 4 09

Front squat

3-3-3-3-3 reps

Monday May 4 09

Front squat

3-3-3-3-3 reps

Sunday May 3 09

Murph

1mile run

100 pull ups

200 Push Ups

300 Squats

1 mile run

Sunday May 3 09

Murph

1mile run

100 pull ups

200 Push Ups

300 Squats

1 mile run

Saturday, May 2, 2009

Saturday May 2 09

Rest Day/Skill Day

Saturday May 2 09

Rest Day/Skill Day

Friday, May 1, 2009

Friday May 1 09

Morning:

2 Clean and Jerk on th minute for 15 minutes. 90% of single rep max.

Evening- TBA

Friday May 1 09

Morning:

2 Clean and Jerk on th minute for 15 minutes. 90% of single rep max.

Evening- TBA