WOD ARCHIVE

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WOD 11/12/10

  "Death By Pushups" With a constantly running clock, do one pushup the first minute, two the second minute, three the third, etc... until you can't fit the appropriate number of reps into the minute 3 Rounds Not For Time…

11/11/10 Rest Day!

Today is Remembrance Day and Veterans Day. So remember what they did for us, and be thankful. Also, get out there and learn a new sport, go to a yoga class, do some active recovery, or just watch some Thursday Night Football. Either way,…

WOD 11/10/10

Tomorrow is Veterans Day in the United States, and Remembrance Day in Canada, but it is a rest day for us.  So in honor/honour of our soldiers, we will be doing a memorial WOD tribute to them today.  It will be hard.  What they did was harder.…

POD 11/09/10

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WOD 11/9/10

10,000 Bicep Curls For Time Clean 5-5-5-5-5 Work up to 85% of your 1RM.  Really focus on form. Turkish Get-Up 1-1-1-1-1-1-1-1 First four: find your 1RM with a barbell. Second four: Find your 1RM with a KB or DB. Note - each weight should…

WOD 11/8/10

CrossFit Total Back Squat 1-1-1 Strict Shoulder Press 1-1-1 Deadlift 1-1-1 Three attempts at a 1RM for each.  The first rep should be a weight that you know that you can do three reps at.  The second is a weight that you know you can…

WOD 11/7/10

WOD 11/7/10 Warm Up: 50 each - Air Squat / Push Up / Alternating Lunges / Sit Ups Grace: M;135 / F;65 - 30 Clean & Jerk for time (Inc.) Circuit: 30 Sec each - Box Jump / Undulating Rope / Ball Slams / SDHP / KB Swings

WOD 11/6/10

    For time: 21-15-9 of: 135# Hang Power Cleans Ring Dips Post time to comments. What's your biggest weakness?  What are you doing to make improvements?  At what do you excel, and how did you achieve…

WOD 11/5/10

  3 Rounds For Time of: 10 x 2-handed KB cleans 24kg / 16kg   10 x box jumps 24" 4 Rounds of: 1:00 Barbell Farmer's Walk 95lbs each side 1:00 Body Weight sled drag Technique Practice Skin The…

Rest Day!

Active Recovery Day= Walk Dog/Light Jog/Ice Bath/Hot Compress/Stretch/Massage/Sleep

LOE 11/3/10

Warm UP- Dynamic and Static Flexibility Front Squat 5-5-5-5-5 Tempo squats.  On each squat, take three seconds to go down, hold for three seconds, then three seconds to go up.  Work up to 85% of your 1RM. 3 Rounds for time of: Run 1km 50…

WOD 11/03/10

Front Squat 5-5-5-5-5 Tempo squats.  On each squat, take three seconds to go down, hold for three seconds, then three seconds to go up.  Work up to 85% of your 1RM. 3 Rounds for time of: Run 1km 50 air squats (1km is from the factory…

Deadlifts

    WOD 11/02/10 Deadlift 3-3-3-3-3 Work up to 75% - 85% of 1RM 4 Rounds For Time of: 10 ring pull-ups 15 push press 45lbs 20 kettlebell swings (american) 25 abmat sit-ups Post weight and time to comments Courtesy of CrossFit…

LOE 11/1/10

Warm UP- Dynamic and Static Flexebility- 30 seconds each X 3 rounds of: Air Squat/Jumping Jacks/Mt. Climbers/Flutter Kicks Ground To O.H. + 30 second hold; 1X7 50' O.H. Walking Lunge/10 Burpees/10 pike push UP X 5 rounds for time Race…

Push, Press, Hold!

WOD 11/01/10 Push Press 1-1-1-1-1-1-1 Hold each lift at the top for 30 - 60 seconds "Brooklyn 'Tabernac' Choir of Pain" 50 feet overhead lunges 45lbs/25lbs 10 burpees 10 pike pushups Post weight and time to comments. Courtesy of CrossFit…