WOD In 16 mins try to complete the following 4 rounds of 400 meter run 20 Burpees Trainer Notes: It is best to be warmed up for this one. Warm up: 1/2 mile – mile jog, 10 squats, 10 push ups. Austin trying the toes to bar. Almost with straight legs! Great job. Eric-Kyle in [...]
Filed under: Rest Day | Leave a Comment »
REST DAY Many of you still need a lot of work on your Squat Clean and Power Clean. Here are two videos to help you with your technique, then practice, practice, practice. The Squat Clean Fixing The Squat Clean CrossFit Calgary, CrossFit Gyms Calgary, CrossFit Okotoks,
Filed under: Rest Day | 1 Comment »
WOD Clean and Jerk: 2, 2, 2, 1, 1, 1, 1 Trainer Notes: Don’t forget to warm up!!! Chelsea showing good form on Sumo Deadlift High Pull. CrossFit Calgary, CrossFit Gyms Calgary, CrossFit Okotoks, Calgary CrossFit
Filed under: CrossFit Calgary | Leave a Comment »
WOD Warm Up 500 M Row Work Out 1 round for time: 100 Double Unders 90 Back Extensions 80 Squats 70 Sit Ups 60 Lunges 50 Push Ups 40 Box Jumps 30 Wallballs 20 Burpees 10 Pull Ups With a few changes: 1) 20 Burpees is not enough so do 30 burpees and 20 wallballs [...]
Filed under: CrossFit Calgary | Leave a Comment »
WOD TABATA KB Swings Squats Sit-ups Wall Balls Row (for Calories) Trainers Suggestions: Men use 1.5 pood and women use 1 pood for KB swings and 20lb and 14lb for wall balls. EXPLANATION OF TABATA: For each exercise perform 20 seconds of work followed by 10 seconds of rest repeated 8 times with a one minute [...]
Filed under: CrossFit Calgary | Leave a Comment »
REST DAY CrossFit Calgary, CrossFit Gyms Calgary, CrossFit Okotoks
Filed under: Rest Day | Leave a Comment »
WOD “Fran” 21, 15, 9 rep rounds for time of: Thrusters Pull Ups Trainer’s notes: Guys use 95 lbs and gals use 65 lbs for thrusters. Some tips for the overhead squat: http://weightliftingexchange.com/index.php?option=com_content&task=view&id=440&Itemid=60 CrossFit Calgary South, CrossFit Gyms Calgary, CrossFit Okotoks
Filed under: CrossFit Calgary | Leave a Comment »
WOD 5KM Run On Treadmill or outside. As fast as you can. Enjoy!! 9:30 am class doing shuffle runs, Lilly won CrossFit Calgary, CrossFit Gyms Calgary, CrossFit Okotoks
Filed under: CrossFit Calgary | Leave a Comment »
WOD 10 X 250 M Row Rest 2:00 minute between intervals 1-5. Rest 1:00 minute between intervals 6-10. Monday evening class doing the L-Sit for a cumulative time of 2 minutes. Great work guys and gals.
Filed under: CrossFit Calgary | Leave a Comment »
WOD “Thirsty Thirties” 1 Round for time: 30 Box Jump, 24 inch box 30 Jumping Pull-ups (from ground or box) 30 KB Swings, 1 pood 30 Walking Lunges (20lbs men/15lbs women) 30 Knees to Elbows 30 Push Press, 75lbs (men)/ 45lbs (women) 30 Back Extensions 30 Wallballs, 20(guys)/14(gals) lbs ball 30 Burpees (don’t forget the [...]
Filed under: Uncategorized | Leave a Comment »
Meal Of The Day
