WOD Make sure you warm up your legs and your arms for this one. Do some jumping squats, pull-ups and or push press. Overhead Squat 5, 3, 2, 1, 1, 1. Trainers notes: Do 90 % of your OH Squat for 5, 95% for 3, 100% for 2, try to beat your record for the [...]
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REST DAY! Kris, Great Job on 1000M Row challenge after WOD yesterday!
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WOD In pairs of two complete the following: 100 Box Jumps 200 Pull ups 300 Push Ups 400 Sit-Ups 500 Squats Afterwards take at least a 5-10 min break. Do a 1000m Row as fast as you can! )
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WOD For Time “Filthy Fifties” 50 Box Jumps 24/20″ 50 Jumping Pull Up 50 Kettle Bell Swings (1.5/1.0Pood 50 Walking Lunges 50 Knee To Elbows 50 Push Press (65lb/45lb) 50 Back Extensions 50 Wall Balls (20lb/14lb) 50 Burpees 50 Double Unders (200 if Skipping) Great Job on the Team Work for Yesterdays WOD!
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WOD This is a pair work out. While one partner completes the 200M row the other partner will do AMRAP of the push press then the partners switch immediatly when the 200 M row is up, the second partner now does the row and the other one the push press. Count total reps for each [...]
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REST DAY! If you ever need to rejuvinate for a day or two, enjoy this great spot in the mountains. http://www.blackstonecanmore.ca/
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WOD Row 5Km Back Squat 3, 3, 3, 3
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WOD 3 Rounds For Time 50 Feet Walking Lunges 20 Box Jumps 25 Knee to Elbows ABs: 100 GH Crunches with ball (20lbs men/14lbs women) Now up to 4 Rowers for Crossfit Classes!
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WOD 4 rounds for time of 7 Cleans (men 145lbs / women 95lbs or scaled to ability) 7 Ring Dips 7 Pull-ups 7 Box Jumps
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REST DAY! Rememberance Day. In 1918 the armistice that ended World War I came into force, bringing to an end four years of hostilities that saw 60,000 Canadians die at sea, in the air, and on foreign soil. . ‘The war to end all wars’ ended on the 11th hour of the 11th day of [...]
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Meal Of The Day
