Wednesday, September 30, 2009

090930

*Jesse box jumping in full bunker gear. Both Dave and Jesse were quite impressive doing a workout on saturday in full bunker gear and on air! Major respect you two!


WOD
5 rounds for time of:
40 Double Unders
20 Box Jumps
20 KB Swings (55/35)



Post your time to comments

Tuesday, September 29, 2009

090929 - "Angie"

*Dave in full gear pressing it out overhead!



WOD
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post your times to comments

Monday, September 28, 2009

090928 - "Hamburguesa"

*Amy working through her deadlifts


This is the WOD we did on Friday. It is a kick ass workout from the beasts over at CrossFit Santa Cruz Central!

WOD
"Hamburguesa"
5 Pull-ups
10 Push-ups
15 Squats
200m Run
21 KB Swings (55/35)
12 Pull-ups
400m Run
75 Wall Ball (20/16)
400m Run
12 Pull-ups
21 KB Swings (55/35)
200m Run
15 Squats
10 Push-ups
5 Pull-ups


Post you times to comments

Saturday, September 26, 2009

090926 - "Fight Gone ... Good!"

Today is the day for the FGB IV fundraiser. I really wanted to participate in this affiliate wide fundraiser espescially with the chairity, Prostate Cancer Canada, being so close to my heart. Unfortunately, with everything going on right now I was unable to get things together to run the event. So in honour of everyone in the CrossFit Affiliates across Canada hammering away at Fight Gone Bad and the thousands of men out there battling prostate cancer I am breaking with tradition and listing the WOD we're doing today in the gym on the page today. Keep on fighting and never ever quit. I love you dad.





WOD
"Fight Gone .... Good"
With a continuously running clock perform as many reps as possible in 1 minute of each exercise. On the call of switch move quickly to the next station. 1 minute rest between rounds. Score 1 point for every rep completed.

Wall Ball (20)
Sumo Deadlift High Pull (75)
Box Jump
Push Press (75)
Row (we'll sub burpees as we don't have rowing machines)


Post your scores to comments

Friday, September 25, 2009

090925

*The Birthday boy doing push-ups! If you see Todd wish him a happy birthday! (it was yesterday)


WOD
7 Rounds of:
3 Thrusters (135/85)
6 Pull-ups
100 m Run



Post your times to comments

Thursday, September 24, 2009

090924 - "Dirty 30"

*Dana "I just love this picture of you! You look so strong and pretty!"




WOD
"Dirty 30"
30 Box Jumps
30Pull-ups
30 KB Swings (55/35)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (65/45)
30 Deadlifts (95/65)
30 Wall Ball (20/16)
30 Burpees
30 Double Unders

*subbed deadlifts for back extensions


Post times to comments

Wednesday, September 23, 2009

090923

*Sammy becoming the newest member of the Pukie the Clown Fan club!

WOD
7 rounds of:
AMRAP in 15 seconds of Deadlifts (225/135)
Rest 45 seconds
AMRAP in 15 seconds of Box Jumps
Rest 45 seconds


Post your total reps for each exercise to comments

Tuesday, September 22, 2009

090922 - "Helen"

*And the blushing bride, upon hearing "eye of the tiger", decided to drop to the floor during her wedding reception and start doing push-ups! Wow you CrossFit people are sick in the head!


WOD
"Helen"
3 rounds for time of:
400m run
21 KB Swings
12 Pull-ups

compare times to 090821

Post your times to comments

Monday, September 21, 2009

090921

*Correne and Sam having a little nap after the WOD


WOD
AMRAP in 20 minutes of:
4 Thrusters (65/45)
6 Pull-ups
8 Box Jumps



Post your rounds to comments

Saturday, September 19, 2009

REMINDER NO CLASS TODAY

Class is cancelled for today for Todd and Jenny's wedding! Hope for good weather and a huge congratulations to Todd and Jenny!

Friday, September 18, 2009

090918

*"No running today right?" ha! funny.


WOD
Complete the following one time through for time:
100 Lunges
75 KB Swings (35/25)
50 Box Jumps
25 Pull-ups
50 Push-ups
75 Sit-ups
100 Squats


Post your times to comments

Thursday, September 17, 2009

090917

*Dana hauling 250lbs off the floor! Piece of cake! Time to go heavier!


WOD
10 rounds for time of:
10 Box Jumps
10 Knees to elbows


Post your times to comments

Wednesday, September 16, 2009

090916

*Jesse tearing through weighted pull-ups


WOD
AMRAP in 20 minutes of:
7 Power Cleans (95/65)
7 Front Squats (95/65)
7 Push Press (95/65)
Post your rounds to comments

Tuesday, September 15, 2009

090915

*Correne really excited about doing burpees! Correne whatever you're on it would be nice if you would share it with the rest of the class! Way to go Bubbles you're a rockstar!

WOD
3 Rounds for time of:
400m Run
21 Wall Ball (20/16)
12 Burpees


Post your times to comments

Monday, September 14, 2009

090914

*Who says you have to be big to lift big weight? Who says lifting heavy weights will make you big? Naim Suleymanoglu of Turkey at the 88 Olympics. He is hands down one of the strongest people pound for pound in history at 4'10" and competing as a featherweight (roughly around 56-64 kg)!

WOD

Painstorm XXIV

"Tabata-tastic"

Post your totals to comments!

Saturday, September 12, 2009

090912

WOD
20 Med Ball Cleans (20/16)
10 KB Swings (55/35)
100m Run
15 Med Ball Cleans
20 KB Swings
200m Run
10 Med Ball Cleans
30 KB Swings
400m Run


Post your times to comments

Friday, September 11, 2009

Really Frickin' Cool!

Technically not CrossFit but really frickin' cool anyway!

090911

*Box Jumps for everyone!

WOD
4 Rounds for time of:
100ft Overhaed Walking Lunges (45/25)
30 Box Jumps
20 Pull-ups*

*weighted if you are able to (30/10)


Post times to comments

Thursday, September 10, 2009

090910

*Hayden finishing a deadlift


Front Squats 5 - 5 - 5 - 3 - 3 - 3

WOD
Rounds of
21 - 15- 9
Dumo Deadlift High Pull (95/65)
Burpees


Post your weights and times to comments

Wednesday, September 9, 2009

090909

WOD
AMRAP in 15 minutes of:
5 Hanging DB Squat Cleans (35/25)
10 Push-ups
15 Double Unders


Post your rounds to comments

Tuesday, September 8, 2009

090908

*Nigh working through a hard round of push-ups
WOD
5 Rounds of:
15sec Push Press (95/65)
45sec Rest
15sec Box Jumps
45sec Rest
15sec Thrusters (95/65)
45sec Rest
15sec Squats
45sec Rest
15sec Sit-ups
45sec Rest
Post total number of reps for each exercise

Saturday, September 5, 2009

Just A Reminder!

We will be closed on Monday. Enjoy your long weekend! Back to school on Tuesday!

090905

*Eric Working the box jumps hard


WOD
5 rounds for time of:
20 Wall Ball (20/16)
200m Run
20 KB Swings (55/35)


Post your times to comments!

Friday, September 4, 2009

090904 - "Diane"

*Dana learning to squat clean. Get those elbows up!!


WOD
"Diane"
21-15-9
Deadlifts (225/155)
Handstand Push-ups


Post times and comments!

Thursday, September 3, 2009

090903

*Sorry I didn't get to see your first one Jenny but thanks for yelling like crazy once you got up there to get my attention! And yes you get to be hero of the week!
WOD
7 rounds for time of:
7 Dumbbell Thrusters (40/25)
7 Box Jumps
7 Ring Dips


*Congratulations to Jenny for getting her first full unassisted pull-up last night! Way to go Jenny!


Post your times and comments!

Wednesday, September 2, 2009

090902

WOD
75 Double Unders
---------------------
Squat Cleans 3-3-3-3-3-3-3
---------------------
75 Double Unders


Post your weights and comments!

Tuesday, September 1, 2009

090901 - "Nona"

WOD
"Nona"
400m Run*
-----------
30-20-10
Hanging Power Cleans
Pull-ups
KB Swings
Burpees
*Subbed 400m Run for 500m Row

Courtesy of CrossFit Alexandria