CrossFit Halloween

Wear a costume on October 31, 2014 or do 100 Burpees!  There will be a prize at each class.

Posted in Workout of the Day

Thursday, October 30, 2014

A.      Halting segmented clean DL + clean high pull; 2.1 x 5; rest 2 mins (Build from 90%)
B.      DB lunge – 5/leg x 3
C.      WOD
9-6-3 Front squat, 145/225 (no rack)
Bar muscle up

Posted in Workout of the Day

Wednesday, October 29, 2014

A.      Snatch – build to 85% fast
B.      WOD
75 DU
3 snatch at ‘A’ weight
9 double KB front squat, 35/53lbs
2 snatch
7 double KB front squat
1 snatch
5 double KB front squat
75 DU

Posted in Workout of the Day

Tuesday, October 28, 2014

A.      Back Squat – 5×3 with a 3 second pause at the bottom
B.      WOD
21 weighted pistols, 35/53lbs, alternating
15 clean & jerks, 95/135lbs
9 muscle ups

Posted in Workout of the Day

CrossFit Kids – Starts November 4, 2014

CrossFit Kids will be starting on November 4, 2014. CrossFit Kids is open to children ages 6-12. It will be held on Tuesday and Thursday from 3:30-4:15. Classes are $60 plus GST per month. Class size is limited to 10 children so be sure to message Tara Madigan to reserve your spot without delay.

Posted in Workout of the Day

October27, 2014

A. WOD

12 rounds for time of:

12 medball cleans, 14/20lbs

12 push ups

B. 3 sets NfT of:

20 russian db step up

5 good mornings

Posted in Workout of the Day

Saturday, October 25, 2014

A. OTM x 15

1 – 8 unbroken HSPU

2 – 3 muscle ups

3 – 20 sec hard on the rower

B. WOD

3 rounds for time of:

5 OHS, 95/135lbs

10 T2B

15 db hang squat clean, 25/40lbs

20 DU

Posted in Workout of the Day

Friday, October 24, 2014

A. High hang clean + hang clean – build to a heavy single

B. 5 rounds for time of:

2 rope climbs

4 deadlift, 240/365lbs

8 burpees over bar

Posted in Workout of the Day

Thursday October 23, 2014

Filthy Fifty

Posted in Workout of the Day

Wednesday, October 14, 2014

A. Push Press – Build to a heavy set of 4

B. Take 88% of A and do 3 more sets of 4, rest as needed

C. WOD

3 rounds for time of:

50 DU

400m run

25 hang power snatch, 45/65lbs

Posted in Workout of the Day