WOD 3 Rounds For Time 50 Feet Walking Lunges (45/30lbs) 20 Box Jumps (24/20) In CrossFit it is very important to have wrist and ankle flexibility. I found these two articles to help. Please Read. The Importance of Wrist and Ankle Mobility How To Improve Wrist and Ankle Mobility CrossFti Calgary, Personal Trainers Calgary, CrossFit [...]
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WOD TRIPPLE HITTER First Round Complete as many rounds as you can in 8 Minutes. 3 Handstand Push ups 6 Sumo deadlift High Pull (95lb/65lb) 4 mins Rest Second Round Complete as many rounds as you can in 8 Minutes 4 Thrusters (95lb/65lb) 8 Pull-up 4 Mins rest Third Round Complete as many rounds as [...]
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REST DAY DON’T FORGET THE CrossFit Games Regional Qualifiers May 29 and 30th in Okotoks. For the 2010 CrossFit Games ALSO A small article on hitting plateaus, don’t get discouraged. PLATEAUS
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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 ROB and DENITA, New BeMore Cross Fitters Rob got through his first CrossFit Work out today, Finished strong. Great job Rob. Now no excuse to finish going forward ) CrossFit [...]
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WOD “Nasty Girls” 3 rounds 50 Squats 7 Muscle-ups 10 Hang power cleans (135/95) (sub 3 pullups and 3 Ring dips for each muscle up) BEER AND RUNNING ) CrossFit Calgary, CrossFit Gyms Calgary, Personal Trainer Calgary, CrossFit Okotoks
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WOD Bench Press 2, 2, 2, 2, 1, 1, 1 AMRAP Push Press (65lbs guys, 45lbs gals) Rest as needed between sets THEN 8 rounds of 30 Sec KB Swing 30 SDLHP 1:00m rest Guy use 85 lbs gals 65 lbs for SDLHP
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REST DAY Even trainers need rest!
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WOD 5 Rounds of 50 Feet Overhead Walking Lunges (55lb guys/35lb gals) 21 Burpees Nathan and Jonathn testing skills at record height in box jumps. Great Job Jonathan with the record 48″ CRAZY – A challenge for Robert. CrossFit Calgary, CrossFit Gyms Calgary, Personal Trainers Calgary, CrossFit Okotoks
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WOD 2o Pull-Ups 10 Deadlifts (255/135) 20 Pull-ups 10 Burpees 20 Pull-ups 10 Walking Lunges (40lb/30lbs) 20 Pull-ups 10 Dumbbell Thrusters (40lbs/25lbs) 20 Pull-ups Coaches Notes: For rounds 2-5 substitute pull ups for push-ups, sit-ups, squats respectively. ENJOY – IT IS A LONG ONE!! Seems like everyone is resting from the above WOD done last [...]
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WOD 2000 M Row 150 AbMat Situp For Time Jonathan Leicht with the gym record Box Jump 48 Inches. Need to make the cieling higher ) Great Job CrossFit Calgary, CrossFit Okotoks, Personal Trainer Calgary, CrossFit DeWinton
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Meal Of The Day
