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
Sunday, October 31, 2010
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.
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
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
Wednesday, October 27, 2010
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.
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
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
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%
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%
Thursday, October 21, 2010
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
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
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
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
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
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
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
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.
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
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
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
Saturday, October 9, 2010
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
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
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
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!
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
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.
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.
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.
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.
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