Thursday, December 24, 2009

***REMINDER***

Just a reminder that we are closed from Dec. 24th until Jan. 3rd and open again on January 4th.

Wishing all of you a Merry Christmas and a Happy New Year!!

Wednesday, December 23, 2009

091223

*It's almost heeeerre! Well if you haven't gotten your Christmas shopping done by now you'll definitely need your CrossFit training to survive today!

WOD
AMRAP in 20 minutes of:
5 Overhead Squats (95/65)
10 Ring Dips
20 Double Unders

Post your rounds to comments

Tuesday, December 22, 2009

091222

WOD
With a 1:00 continuously running clock perform
1 pull-up, 1 push-up, 1 squat
at the top of each minute, increasing the rep count by one (ex. in minute 10 you'd perform 10 pull-ups, 10 push-ups, 10 squats) for each minute until you are unable to complete the required work for the round in the minute. The last completed round is scored.

Post your scores to comments



*Look ma no feet! Ok there are planche push-ups and then there are these...ridiculous!

Monday, December 21, 2009

091221 - "Lumberjack 20"

*"Good Grief!" it's almost Christmas!

WOD
"Lumberjack 20"
20 Deadlifts (275lbs/185lbs)
400m Run
20 KB swings (70lbs/55lbs)
400m Run
20 Overhead Squats (115lbs/80lbs)
400m Run
20 Burpees
400m Run
20 Chest to Bar Pull-ups
400m Run
20 Box jumps (24″/20")
400m Run
20 DB Squat Cleans (45lb/25lb)
400m Run

Post your times to comments

Saturday, December 19, 2009

Does This Sound Like Some of Us??!!!

*If you can't laugh at yourself then life must be pretty sad! So remeber to not take life so seriously! I thought this was funny as hell so thought I'd post it!

091219

*Cheezies working on her push press


WOD
A great little workout from the people of CrossFit Regina. A little bit of a different take on one of our usual rowing workouts.

5 rounds of 2 minute rows for max distance
5 minutes rest between rounds


Post your total distance to comments

Friday, December 18, 2009

091218

WOD
AMRAP in 15 minutes of
3 Clean and Jerks (135/95)
6 Burpees
9 Knees to Elbows


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Thursday, December 17, 2009

091217

*Nicole doing chest to the bar band pull-ups?! I think it's time to stop bungee jumping and time to move to a smaller band!

WOD
21-18-15-12-9-6-3
Med Ball Cleans (20/16)
Pull-ups
Push-ups


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Wednesday, December 16, 2009

091216

WOD
50 KB Swings (55/35)
50 Wall Ball
50 Box Jumps
50 Push Press (65/45)

Post your times to comments



*Serge Redding breaking the elusive 500lb (502lbs) mark with the clean and press, previously thought to be impossible to break. About 3 minutes later Serge's world record would be broken by one of the best Olympic lifters of all time, Vasily Alexeev, who would press 507lbs overhead!

Tuesday, December 15, 2009

091215



WOD
CrossFit Total
Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1


Post your loads and your totals

Monday, December 14, 2009

091214

*Amy killing another workout. Can always count on Amy for a killer workout face! Is that the eye of the tiger?!

WOD
"Cassius Clay" Sort of
5 rounds for time of:
3 Deadlifts (315/205)
3 Muscle-ups
3 Clean and Jerk (185/105)
3 Rope Climbs (10ft)
1 Box Jump
300m Run
*Elite workout courtesey of CrossFit Vancouver

Post your times to comments

Saturday, December 12, 2009

091212

*Well Wonderwoman had a pretty good surprise birthday last night. I'm sure she's not really feeling that wonderful this morning!


WOD
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

Friday, December 11, 2009

091211

*Cheezies and Kim, fun with med balls


WOD
Tabata Mash-up
Deadlift (225/135)
Box Jump
Sit-ups


Post your scores to comments

Thursday, December 10, 2009

091210

*"...and it's a mother and child reuuuunnnion...." oh. Wait a minute. Isn't that a song about a chicken and an egg?! JENNY GET YOUR HEAD UP!!!!

WOD
AMRAP in 20 minutes of:
10 KB Swings (55/35)
5 Hang Squat Cleans (95/65)
5 Knees to Elbows
10 Push Press (95/65)


Post your rounds to comments

Wednesday, December 9, 2009

091209

*Jesse giving the thumbs-up after another satisfying WOD


WOD
5 rounds for time of:
5 Clean and Jerk (135/95)
10 Pull-ups


Post your times to comments

Tuesday, December 8, 2009

091208

This is an adaptation of WOD#2 from the Winter CrossFit Challenge made up by the good people of CrossFIt Taranis. Subbed in double unders instead of the 1 mile run due to ice and how ridiculously cold it was yesterday. The official results from the Winter CrossFit Challenge are in and with the way they were scoring the workouts Jesse ended up in 6th place out of 18 competitors in his division. Congrats Jesse you did an awesome job!

WOD
150 Double Unders
25 Box Jumps
25 Burpees
25 Wall Ball
25 Sit-ups

Post your times to comments

Monday, December 7, 2009

091207

The Winter CrossFit Challenge this past weekend was a huge success on several fronts. First and foremost a huge thanks to CrossFit Taranis for hosting such an awesome weekend that with over 50 competitors and a small army of volunteers went smoothly and without a hitch. Most importantly it was an absolute blast! A little closer to home, Jesse did an incredible job this weekend and everyone of you should be proud of how he represented Titanium CrossFit. In a sea of amazing athletes Jesse was able to raise some eyebrows even winning one of the workouts in impressive style, even beating the impressive athlete from Kelowna who would go on to win the division. We made some good friends and had a great time. So congrats to Jesse, I'm proud of you buddy! and a huge thank you to CrossFit Taranis for an unforgettable weekend!


WOD
10 rounds for time of:
4 Thrusters (95/65)
6 Pull-ups
9 Box Jumps


Post your times to comments

Friday, December 4, 2009

091204

***REMINDER***


I am off to Victoria this weekend with Jesse for the Winter CrossFit Challenge so there are no classes today @ 4:00, 5:00, 6:00 or tomorrow @9:00. Wish Jesse luck!

*Nicole making sure she can see the workout

WOD

AMRAP in 15 minutes of:

5 Hang DB Squat Cleans

10 Push-ups

15 Double Unders

Post rounds to comments

Thursday, December 3, 2009

091203



WOD
Tabatas
Wall Ball
Sit-ups
Burpees
Med Ball Cleans

Scored by total number of reps for each exercise added together.

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Wednesday, December 2, 2009

091202 - "Nasty Girls"

*Correne improved her 5rm push press last night by 15lbs! Way to go Correne now its time to get you jumping to a plyo box!


WOD
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)


Post your times to comments

Tuesday, December 1, 2009

091201 - "Helen"

*Who doesn't love short shorts and box jumps?!!


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


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091130

WOD
3 Rounds of:
3 Clean and Jerks (185/105)
3 rounds of Cindy
30 Double Unders


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