3 rounds of:
100ft Walking Lunges
50 Squats
25 Back Ext. / Superman
Monday, August 31, 2009
Sunday, August 30, 2009
Saturday, August 29, 2009
Friday, August 28, 2009
Friday August 28 09
Warm up:
15 Minutes Get Warm
Skill:
Review movements
WOD:
400M run
30 Pull Ups
30 Box Jumps
30 Sit us
200M Run
30 Shoulder Press with bar
30 Wall Ball
30 KB Swings
200M
30 Jumping Squats with Bar
30 Bar V ups
30 D/U'S
400M
Wednesday, August 26, 2009
Thursday August 26 09 W
Warm Up:
Stick and Bar reps for all movements in Wod.
Skill:
Review movements
WOD:
CrossFit Total
Squat Shoulder PRess
Dead Lift
Tuesday, August 25, 2009
Wednesday August 26 09 GW
Warm Up:
400M
10 Squats
200M
Dynamic Stretching
Skill:
Dead Lift Mechanics
WOD:
100 Box Jumps
100 Bodyweight Deadlifts
Monday, August 24, 2009
Tuesday August 25 09 GMW
Warm Up:
1XCFHQ
1 x Alligator crawl
200M
Skill:
Dead Lift Mechanics
WOD:
21 15 9
Ring Dips
D/U's
Dead Lift 225/185
Sunday, August 23, 2009
Monday August 24 09 WM
Warm Up:
50 D/Us
5x100" Sprint
Skill:
DBHPC
WOD:
20 Dumbbell Hang Cleans
Sprint 100 meters
15 Dumbbell Hang Cleans
Sprint 100 meters
10 Dumbbell Hang Cleans
Sprint 100 meters
5 Dumbbell Hang Cleans
Sprint 100 meters
Sunday August 23 09 G
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Saturday, August 22, 2009
Saturday August 22 09 W
Warm Up:
400M
25 Squats
2x3x Ladder runs
Skill:
HPC mechanics
WOD:
Hang Power Clean
1 1 1 1 1 1 1
Thursday, August 20, 2009
Wednesday, August 19, 2009
Tuesday, August 18, 2009
Wednesday August 19 09 MG
Warm Up:
2 x CFHQ
Skill:
D/U's
WOD:
10 rounds of:
50 M Sprint
5 Burpies
50 M Sprint
25 D/U's
Monday, August 17, 2009
Sunday, August 16, 2009
Saturday, August 15, 2009
Sunday August 16 09 WG
Warm Up:
1 x CFHQ
Deadlift progression to working weight
Skill:
HSPU bands
Diane:
Deadlift 225#
Handstand Push Ups
21 15 9
Thursday, August 13, 2009
Friday August 14 09 G
Warm Up:
3 x CFHQ omit Pull Ups
Skill:
Pull Ups progressions/band work
Wod:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Wednesday, August 12, 2009
Thursday August 13 09 WM
Warm Up:
10 Squats
10 Bar Back Squats
5 @ 50%
x 2
200m
Skill: Hip Drive
WOD:
5 Back Squats @ 75 % of Max
10 Double Unders
Max rounds in 15 Min
Fight Gone Bad 4
What it is:
Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the Crossfit community, we’ve proven what a small, totally committed group of people can accomplish.
This will be the first year that Canadian donations go to Prostate Cancer Canada (www.prostatecancer.ca).
Fight Gone Bad IV takes place on Saturday, September 26, 2009.
The event can take place at any Affiliate facility between 6am and 4pm
Rebel Fitness Guelph (CrossFit Guelph) hosted this charity fund raiser on Saturday September 27 08 at Rebel Fitness at 71 Wyndham St South. As a team Rebel Fitness Raised $1497.35 and ranked 89th out of 187 Facilities participating. The total raised by all the affiliates and participants was $574,595.
To Sign Up go to:
http://www.fgb4.org/
Click Register > Join an existing team > CrossFit Guelph
If you don’t want to raise funds but would like to support CrossFit Guelph you can go here:
https://www.rapidreghost.com/fgb/php/frpage.php?frID=26488
to make donations.
OR -
Go to http://www.fgb4.org/
Click Donate - > Search for team “CrossFit Guelph” > and choose the athlete you wish to sponsor.
The Facebook Group:
http://www.facebook.com/event.php?eid=115422014780
The event format is the Fight Gone Bad Crossfit format.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:
* Wall-ball: 20 pound ball, 10 ft target. (Reps)
* Sumo deadlift high-pull: 75 pounds (Reps)
* Box Jump: 20″ box (Reps)
* Push-press: 75 pounds (Reps)
* Row: calories (Calories)
* The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
* The first three additions of Fight Gone Bad have raised a combined total of more than $1 million to provide funding for programs of the Wounded Warrior Project and Athletes for a Cure.
* There are three divisions eligible for awards.
* Affilliates with 25 or less Team Members.
* Affliliates with 26 or more Team Members.
* Regional Champions in both divisions.
Tuesday, August 11, 2009
Wednesday August 12 09 WMG
Warm Up:
10 min. Get warm.
Skill:
Muscle Up progression
Wod:
Max round sin 20 Min of:
3 Shoulder Press
10 Burpies
3 Muscle Ups
Monday, August 10, 2009
Tuesday August 11 09 MG
Warm Up:
1 x CFHQ
1 x 50 M
1 x 200M
1 x 400 M
Skill:
Pose Running
WOD:
4 x 800M
Between each run do 30 strict Push Ups.
Sunday, August 9, 2009
Saturday August 8 09 MWG
Thursday, August 6, 2009
Friday August 7 09 MGW
Skill Day. Pick a skill and work on it then make up a Wod composed of M, G and W. Everyone will do their wods and we will add them all to our archives.
Wednesday, August 5, 2009
Monday, August 3, 2009
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