WOD As many rounds as you can (AMRAYC) in 20 mins 6 Russian Step ups 8 KB Swings 10 Sit-ups Trainers Notes: Guys use 30lbs/1.5 poods and Gals 20lbs/ 1pood for step-ups and KB Swings respectively. I know some of you did this WOD yesterday but for those who have not GOOD LUCK Great Double [...]
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WOD 10 Rounds for Row 1:00min Rest 1:00min. Trainers notes: Row for total meters. THE OLYMPIC TORCH went through Okotoks on Monday January 18th around 2:30pm. It was great to see. Here is Darcee Mackenzie passing the Torch to his fellow torch bearer! What a great site to see.
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WOD Strength: 3×5 Weighted pull-ups ‘Annie’ 50-40-30-20-10 reps for time of: Double-unders Sit-ups BeMore CrossFit’s newest member, Mike DaFoe, assumes the after work out position. Welcome Mike!
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REST DAY Read this Article THE IMPORTANCE OF REST Go ahead sit around all day and do nothing for once, Try it!
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WOD TABATA Box Jumps Knee-To-Elbows Jumping Squats Handstand Push ups from Box Walking Lunges Alternating Dumbbell Push Ups Trainers Notes: For this work out do each exercise 20 seconds on 10 Seconds off 8 times. After the first exercise you have 1 minute to move on to the next exercise. Count your reps during each 20 [...]
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WOD 10 rounds for time : 10 Dumbbell thrusters 40lb-25lb 10 pushups 10 pull-ups Rest 2:00 Mins Here were the results for the first 2010 CrossFit Work Out at BeMore CrossFit. Way to go Jonathan, next time we do it together, egg each other on. :))
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WOD Strength Push Press 1 X Max Rep WOD Chose one of the following 1000 M Row then 250 Sit-ups OR 2500 M Row then 100 Sit-ups Maggie, Winer of the WOD for January 11th , AWESOME Great Job. Maybe next time we give you more weight to slow you down. HE HE )
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REST DAY The following article is great for all of you who are wondering why we do not stretch (WE DO WARM UP) before we work out. To Stretch or Not to Stretch AWESOME Day! Door Open all day long. 9:30am Class enjoying the view!
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WOD Strength 3×3 Front Squat Then 5 rounds for time: 15 Deadlifts 12 Power cleans 9 Front squats 6 Push-jerks Men use 135lbs, women 95lbs. (scale if needed) Kris doing a CrossFit Endurance Work Out. Two days before this CrossFit Endurance work out Kris said “That was the hardest work out yet” After this CrossFit Endurance [...]
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WOD As many reps as you can of 1:00 min Squats then 1:00 min Push-ups Rest 2:00 mins Skip 1:00 min then Kettle Bell (44lbs/35lbs) 1:00 min Rest 2:00mins Row (for Cal) 1:00 min then Burpees 1:00 min Rest 2:00mins Pull-Ups 1:00 min then Sit-ups Rest 2:00 mins Walking Lunges 1:00min then Ring Pulls 1:00min Rest [...]
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Meal Of The Day
