Sunday, October 31, 2010

Monday November 1 2010

WOD:
20 Squats
20 Push Ups
20 K2E
20 D/U's
5 rounds.

Warm Up:
3 rounds of:
1 Min skipping
15 shoulder Rolls
10 Jumping Squats OH PVC

Strength:
Shoulder Press

Mobility

Saturday, October 30, 2010

Sunday October 31 2010

WOD:
5 rounds of:
50 Walking lunges
Max set of pull-ups
20 Push-ups
Post times and reps to comments.

If you are using a band the same rules apply as for unassisted pull ups. All reps must be chin over bar and continuous. If you stop you are done.

Friday, October 29, 2010

Saturday October 30, 2010

Fight For Food Fundraiser

Support the Guelph Food Bank.

Wod:

10:00 A.M - 4:00 P.M

Wall Ball
Push Press
Box Jump
SDHP
Row

Thursday, October 28, 2010

Friday October 29, 2010

Happy Halloween Week End
WOD

5 rounds of:
5 Dead Lifts 275
10 Burpies

Wednesday, October 27, 2010

Thursday October 28, 2010

Switching gears today.
Muhahaha
Pick a Lift
Hit it Hard!
Set a max!

Tuesday, October 26, 2010

Wednesday October 27 2010

WOD
Amrap:
20 minutes of
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Warm Up:
15 minutes or 3 rounds 25 D/U's, 10 RIng rows, 10 Lunges
Skill:
15 minutes, Work on something you suck at.

Monday, October 25, 2010

Tuesday October 19, 2010

WOD:
Ten rounds for total load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Sunday, October 24, 2010

Monday October, 25,2010

Warm Up:
1xCFHQ
2 rounds of:
35 D/U's
10 TGU's
Skill:

Ring Work 10 Min
Wod:
5 rounds of:
Push press 10 reps 155/135/95/65
24” Box jump 15 reps
30 D/U's
Mobility
Shoulders

Saturday, October 23, 2010

Sunday October 24 2010

Warm Up
3 rounds of:
10 Wall Ball
25 D/Us
10 Shoulder Rolls
Mobility

Upper Body
Srength-Snatch
1 1 1 1 1
Wod Amrap
15 min of:
12 KB Swings
6 Burpies
3 Snatches @ 70%

Saturday October 23 2010

AMRAP 8 min
90% of Max Dead Lift 3 reps
10 Box Jumps

Thursday, October 21, 2010

Friday October 22 2010

Wod:
4 rounds of:
6 x 135/95 overhead
12 T2B
24 D/U's

Wednesday, October 20, 2010

Thursday October 21,2010

Wod:
5 rounds for time of:
30 double unders (or run 200m)
20 push ups
30 walking lunges steps
20 sit ups

Tuesday, October 19, 2010

Wednesday October 20 2010w

Warm Up:
3xCFHQ
Skill:
Clean Pulls
Strength:
Clean 3 3 3 then 3XMax P/U's

Wod
Amrap 15 minutes of:
Clean 95 pounds, 10 reps
15 Push-ups

Monday, October 18, 2010

Tuesday October 19, 2010

Warm Up
3 out 3 back
2X Burgener
Skill
Pressing snatch balance
Heaving Snatch Balance
Snatch balance
Wod

Snatch
1 1 1 1 1

Sunday, October 17, 2010

Monday October 18 2010

Warm Up
3 rounds of
10 wall Ball
20 D/U's
10 Squats
Skill

Front Squat
Wod
3 rounds of:

5 Handstand Push Ups
10 Clean 135/95 pounds
5 Ring Dips

20 min max

Mobility

Top to Bottom

Saturday, October 16, 2010

Friday, October 15, 2010

Saturday October 16 2010

Warm Up:
5 out 5 back
Skill:
Clean mechanics
Wod:
Three rounds for time of:

135 pound Hang power cleans, 15 reps
15 Burpees

Thursday, October 14, 2010

Friday October 15, 2010

Warm Up:
3XCFHQ
Skill:
Accumulate 2 minutes in hollow rock
Wod:
AMRAP

12 Minutes of:
9 K2E
12 KB's

Post rounds and reps to comments please

Wednesday, October 13, 2010

October 14,2010

Wod:
Something Quick
Something Heavy
Something Short
Something Else

Tuesday, October 12, 2010

Wednesday October 13 2010

Murph:
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run

The run is from the box down Bagot to London and back.

Monday, October 11, 2010

Tuesday October 12,2010

Warm Up:
1xCFHQ
2xBear Walk
Mobility:
Shoulders
Wod:

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Monday October 11, 2010

Wod:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Sunday, October 10, 2010

Sunday October 10, 2010

Happy Thanks Giving
No Classes
Monday Class at 12:00 only!

Saturday, October 9, 2010

Saturday October 9 2010

O Lifting
O Lifting
O Lifting

Thursday, October 7, 2010

Friday October 8, 2010

Warm Up:
12 Min.
2X Burgener
Skill:
Snatch Balance
Wod:

Run 400 M
30 Pullups
Run 400M
30 Box Jumps
Run 400M
30 Hang Power Snatches 135/95/55
Run 400
Ring Push Ups

Wednesday, October 6, 2010

Thursday October 7 2010

Warm up:
5 min out 5 min back.
Skill:
Bench press
Wod:
Bench press

3-3-2-1-1

Tuesday, October 5, 2010

Wednesday October 6 2010

Warm Up:
2 out 2 back
1x CFHQ
Skill:
Clean Progressions
Wod:

Elizabeth:

21-15-9 reps of:
Clean 135 pounds
Ring dips

Monday, October 4, 2010

Tuesday October 5, 2010

Warm Up
3 Rounds of:
30 Sec Korean Running
10 Shoulder Rolls
10 Box Jumps
30 D/U's

Strength:
One of:
S/P, P/P, P/J
3 3 3
Wod:
30 sec squats
1O sec rest
30 sec sit-ups
1O sec rest
30 sec push-ups
1O sec rest

Mobility:

Lower body!

Sunday, October 3, 2010

Monday October 4 2010

Warm Up:
2 x CFHQ
Skill:
Dead Lift
Strength:
Dead Lift

1 1 1 1 1
Wod:
AMRAP 10 Min
6 squat cleans (125/65)
12 pull-ups
24 double unders
Mobility

Odds and Ends

Congratulations to Chris Sinclair. CrossFitter of the month for November. Ask him about his strength Pr's this month, there were many. Chris is slowly making himself the man to beat across all of the strength disciplines.

December has arrived and with it our first Holiday gathering. It will be held on Monday the 20th in the box. Tiffany has something up her sleeve that I am not privy to. I am sure it will be good. I hear rumours of Paleo treats. We will also be having a week end evening gathering in January to celebrate our third anniversary without the pressure of the holiday season.











We had a pile this month. Congrats to you all.

Sunday October 3 2010

Surprise
Surprise
Surprise

Friday, October 1, 2010

Saturday October 2, 2010

Warm Up:
12 minutes.
Skill:
Front Roll
Handstand Skills
Wod:

2 rounds of:
400 M Run
25 Burpies
25 Pull Up
25 Ring Dips
400 M Run
20 Power Cleans 135/95
20 KB swings
20 Box Jumps
400 M Run
50 D/U's

Reverse the order for the second round.