Class is at 12:00 today. We will be off Friday with regular classes on Sat and Sun.
Workout of the day to be Announced.
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Wednesday June 30,2010
Warm Up:
5 min out 5 min back
Strength:
Bench Press
3 3 2 2 1 1
Wod:
Amrap 12 Min of:
3 K2E
5 Push Ups
7 Squats
5 min out 5 min back
Strength:
Bench Press
3 3 2 2 1 1
Wod:
Amrap 12 Min of:
3 K2E
5 Push Ups
7 Squats
Monday, June 28, 2010
Tuesday June 29,2010
Warm Up:
1xCFHQ
Clean skills
Strength:
High Hang Cleans 5 5 5
Wod:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
1xCFHQ
Clean skills
Strength:
High Hang Cleans 5 5 5
Wod:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Sunday, June 27, 2010
Monday June, 28 2010
Warm Up:
400M
200 D/U's
Strength:
1 1 1 1 1 1 1
Front Squat
Wod
AMRAP 8 min of:
5x275/185 Dead Lift
3 HSPU
10KB Swings
400M
200 D/U's
Strength:
1 1 1 1 1 1 1
Front Squat
Wod
AMRAP 8 min of:
5x275/185 Dead Lift
3 HSPU
10KB Swings
Friday, June 25, 2010
SATURDAY JUNE 26,2010
NO CLASSES ON SATURDAY.
SUNDAY CLASS IS AT 8:30 A.M
COME AND JOIN US AT THE ELEMENT CHALLENGE. I HEAR THERE ARE 100 ATHLETES SIGNED UP. IT'S GOING TO BE A BLAST.
SUNDAY CLASS IS AT 8:30 A.M
COME AND JOIN US AT THE ELEMENT CHALLENGE. I HEAR THERE ARE 100 ATHLETES SIGNED UP. IT'S GOING TO BE A BLAST.
Thursday, June 24, 2010
Friday June 25,2010
Warm Up
2 out 2 back
1xCFHQ
Strength:
Rack Jerk
3 3 3
Wod
3 rounds of:
50 M Broad Jumps
50 M Backwards run
25 Box Jumps
5 Deadlifts 255/180
2 out 2 back
1xCFHQ
Strength:
Rack Jerk
3 3 3
Wod
3 rounds of:
50 M Broad Jumps
50 M Backwards run
25 Box Jumps
5 Deadlifts 255/180
Wednesday, June 23, 2010
Thursday June 23,2010
Skill Day!
Come in and work on something you suck at. We al have something to improve on. Take this opportunity to pick the brains of your trainers.
Come in and work on something you suck at. We al have something to improve on. Take this opportunity to pick the brains of your trainers.
Tuesday, June 22, 2010
Wednesday June 23,210
Warm Up
2 rounds of:
3 Burpies
400 M run
3 Burpies
Wod:
5 rounds of:
100M OHSBC
10 Ring Rows
5 Muscle Ups
40 Squats
2 rounds of:
3 Burpies
400 M run
3 Burpies
Wod:
5 rounds of:
100M OHSBC
10 Ring Rows
5 Muscle Ups
40 Squats
Monday, June 21, 2010
Sunday, June 20, 2010
Monday June 21,2010
Warm Up
400M run
1xCFHQ
Strength:
3 3 3 S/P
Wod
Amrap 20 Min:
5 x Burpies
10 x Shoot throughs
15 x Toes to bar
400M run
1xCFHQ
Strength:
3 3 3 S/P
Wod
Amrap 20 Min:
5 x Burpies
10 x Shoot throughs
15 x Toes to bar
Saturday, June 19, 2010
Sunday June 21,2010
Warm Up
6 min Sand bag catch
Drop it do 3 burpies
Wod:
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
6 min Sand bag catch
Drop it do 3 burpies
Wod:
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Friday, June 18, 2010
Saturday June 19.2010
Warm Up:
1 x CFHQ
5 Tire flip and jump through
Wod:
Tabata Sit Ups
Then:
400 Meter run
21 15 9
Box Jumps
Double Unders
200M Sprint
20 TGUP's
100M Sprint
1 x CFHQ
5 Tire flip and jump through
Wod:
Tabata Sit Ups
Then:
400 Meter run
21 15 9
Box Jumps
Double Unders
200M Sprint
20 TGUP's
100M Sprint
Thursday, June 17, 2010
Friday June 18, 2010
Warm Up:
3 min out 3 min back.
2xBurgener W/U
Strength:
Snatch 3 3 3 3
Wod
Max Rounds 20 min of:
200M run
2 Pistols R/L
4 HSPU
6 B/W Deads
3 min out 3 min back.
2xBurgener W/U
Strength:
Snatch 3 3 3 3
Wod
Max Rounds 20 min of:
200M run
2 Pistols R/L
4 HSPU
6 B/W Deads
Wednesday, June 16, 2010
Thursday June 17,2010
Warm Up:
1x CFHQ
3 rounds of:
5 sandbag cleans
7 Sandbag OHS
Wod:
Lift something heavy for a single rep max.
21 15 9
Double unders
Burpies
1x CFHQ
3 rounds of:
5 sandbag cleans
7 Sandbag OHS
Wod:
Lift something heavy for a single rep max.
21 15 9
Double unders
Burpies
Tuesday, June 15, 2010
Wednesday June 16, 2010
Warm Up:
1xCFHQ
2 min out 2 min back.
Stregnth:
5 5 5 5 KB snatch
WOD:
10 rounds of:
Max Push Ups
50 M sprint
7 Burpies.
Walk back to start after last burpies.
1xCFHQ
2 min out 2 min back.
Stregnth:
5 5 5 5 KB snatch
WOD:
10 rounds of:
Max Push Ups
50 M sprint
7 Burpies.
Walk back to start after last burpies.
Monday, June 14, 2010
Tuesday June 15,2010
Warm Up:
2 rds of 10 reps with bar of:
Deadlift
Bent Row
Hang Power Clean
Front Squat
WOD:
5 rounds for Time @ 135
6x Deadlift
6x Bent row
6x Hang power clean
6x Front Squat
6x Push-ups (hands on bar)
2 rds of 10 reps with bar of:
Deadlift
Bent Row
Hang Power Clean
Front Squat
WOD:
5 rounds for Time @ 135
6x Deadlift
6x Bent row
6x Hang power clean
6x Front Squat
6x Push-ups (hands on bar)
Sunday, June 13, 2010
Monday June14,2010
Warm Up
12 minutes
Strength:
Front Squat
5 5 5
Wod:
Angie:
100
Pull Ups
Push Ups
Sit Ups
Squats
12 minutes
Strength:
Front Squat
5 5 5
Wod:
Angie:
100
Pull Ups
Push Ups
Sit Ups
Squats
Saturday, June 12, 2010
Thursday, June 10, 2010
Friday June 11 2010
Warm Up:
1x CFHQ
50 M Sprints x3
1x CFHQ
WOD: Filthy Fifty
50 Box Jumps (24" men/20" women)
50 Jumping Pullups
50 KB Swings (16kg men/ 12 kg women)
50 Lunge steps
50 Knees to Elbows
50 Push Press (45 lbs men/ 30 lbs women)
50 Back Extensions
50 Wall Ball (20 lbs men/14 lbs women)
50 Burpees
50 Double Unders
1x CFHQ
50 M Sprints x3
1x CFHQ
WOD: Filthy Fifty
50 Box Jumps (24" men/20" women)
50 Jumping Pullups
50 KB Swings (16kg men/ 12 kg women)
50 Lunge steps
50 Knees to Elbows
50 Push Press (45 lbs men/ 30 lbs women)
50 Back Extensions
50 Wall Ball (20 lbs men/14 lbs women)
50 Burpees
50 Double Unders
Wednesday, June 9, 2010
Thursday June 10,2010
Warm Up:
10 minutes
WOD:
Max Clean
Then @75% complete:
5 Cleans
3 Front Squats
1 Jerk
x3 rounds
Finish with 5 rounds of 10 Box Jumps and 10 Kettlebell swings
10 minutes
WOD:
Max Clean
Then @75% complete:
5 Cleans
3 Front Squats
1 Jerk
x3 rounds
Finish with 5 rounds of 10 Box Jumps and 10 Kettlebell swings
Tuesday, June 8, 2010
Warm Up:
5 out 5 back
Wod 1 Amrap 10 Min:
With a partner, Max load over head.
One bar 225#'s per pair
Wod 2:
Belinda:
15 rounds of:
5 10 15
Pull Ups
Push Ups
Squats
You have one minute to complete each round. With any remaining time, complete as many Bodyweight Dead Lifts as possible.
When you are unable to complete your round work on skills, play or cheer on the rest of the field.
5 out 5 back
Wod 1 Amrap 10 Min:
With a partner, Max load over head.
One bar 225#'s per pair
Wod 2:
Belinda:
15 rounds of:
5 10 15
Pull Ups
Push Ups
Squats
You have one minute to complete each round. With any remaining time, complete as many Bodyweight Dead Lifts as possible.
When you are unable to complete your round work on skills, play or cheer on the rest of the field.
Monday, June 7, 2010
Tuesday June 8 2010
Warm Up:
4 out 4 back
3 rounds of 10 reps of PVC:
Back Squat
Shoulder Press
Dead Lift
WOD:
CF TOTAL
Back Squat
Shoulder Press
Dead Lift
4 out 4 back
3 rounds of 10 reps of PVC:
Back Squat
Shoulder Press
Dead Lift
WOD:
CF TOTAL
Back Squat
Shoulder Press
Dead Lift
Sunday, June 6, 2010
Monday June 7,2010
Warm Up:
1xCFHQ
400M run
Strength:
3 3 3
Power clean
Wod
4 rounds of:
12 Power cleans 75% of max
7 Ring Dips
7 Ring Rows/Push Ups
12 Burpies.
1xCFHQ
400M run
Strength:
3 3 3
Power clean
Wod
4 rounds of:
12 Power cleans 75% of max
7 Ring Dips
7 Ring Rows/Push Ups
12 Burpies.
Saturday, June 5, 2010
Sunday June 6,2010
Warm Up:
2xCFHQ
Strength:
3 3 3 Thruster
Wod A
AMRAP 12 minutes of:
3 Thrusters @ 75% of max
5 Burpies
7 Box Jumps
9 Kettlebell swings
Part 2:
200 D/U's
2xCFHQ
Strength:
3 3 3 Thruster
Wod A
AMRAP 12 minutes of:
3 Thrusters @ 75% of max
5 Burpies
7 Box Jumps
9 Kettlebell swings
Part 2:
200 D/U's
Friday, June 4, 2010
Saturday June 5,2010
Small incident with water at the box yesterday. The Wod shall be announced in the morning.
Thursday, June 3, 2010
Coming in July/August
July or August PALEO CHALLENGE #2
Let me know which of July or August is better and we will launch our 2nd Paleo Challenge. This time we will base it on % fat loss.
Good luck to Manda, Perry, Steph and Tracey who will be representing CrossFit Guelph at the Element Challenge on June 26th
Month long Intensive camps will run in July, Teens Kids and Adults.
Camps will be one hour long and run 5 days a week for one hour per day.
Contact me through the website for details. Early sign up bonus.
BBQ in July. Details to follow. At Ryans and Stephs place.
Friday is post Wod beer night. Join us for some adult carbohydrate beverages.
Let me know which of July or August is better and we will launch our 2nd Paleo Challenge. This time we will base it on % fat loss.
Good luck to Manda, Perry, Steph and Tracey who will be representing CrossFit Guelph at the Element Challenge on June 26th
Month long Intensive camps will run in July, Teens Kids and Adults.
Camps will be one hour long and run 5 days a week for one hour per day.
Contact me through the website for details. Early sign up bonus.
BBQ in July. Details to follow. At Ryans and Stephs place.
Friday is post Wod beer night. Join us for some adult carbohydrate beverages.
Wednesday, June 2, 2010
Tuesday, June 1, 2010
Wednesday May 2, 2010
Warm Up
5 minutes out 5 minutes back run.
Strength Wod:
3 rounds for max reps of:
S/P P/P P/J
Wod: Tabata Kettle bell and Box Jumps
5 minutes out 5 minutes back run.
Strength Wod:
3 rounds for max reps of:
S/P P/P P/J
Wod: Tabata Kettle bell and Box Jumps
Subscribe to:
Posts (Atom)