Monday, January 31, 2011

110131

WOD
1000m Row
50 KB Swings (24kg/16kg)
100 Push-ups
200 Squats
1 mile run

Post time to comments

Jack LaLanne passed away last week at the age of 97. He is a true testament to how living a fit and healthy lifestyle leads to a higher and longer quality of life. He refused to eat processed foods and exercised everyday, no excuses.


Saturday, January 29, 2011

110129


WOD
1 Deadlift (5RM) every 30 sec for 20 rounds
+
Super Secret Bonus Workout!
Post your weight used to comments

Friday, January 28, 2011

110128


WOD
With a continually running clock perform reps on the minute. In round 1 perform 1 rep, in round 2 perform 2 reps, in round 10 perform 10 reps, etc. Keep going until you cannot perform the required reps in the minute.
Burpees
Sit-ups
Post your last completed round to comments

Thursday, January 27, 2011

110127

WOD
10 Rounds of:
3 Clean and Jerks (135/95)
100m Sprint
*you have 1 minute to complete the round. If you do not complete the round in the 1 minute it constitutes a penalty. for every penalty you have at the end of the workout you have 10 burpees.
**rest 1 mintue between rounds

Wednesday, January 26, 2011

110126 - "Elizabeth"


WOD
"Elizabeth"
21-15-9
Squat Cleans (135/95)
Ring Dips
Post your times to comments

Tuesday, January 25, 2011

110125

WOD
2 rounds of:
25 Pull-ups
25 Box Jumps
25 Hang Power Cleans
25 Burpees
25 Wall Ball
25 Push Press
25 Lunges
25 V-ups

Post your time to comments


Monday, January 24, 2011

110124 - Lumberjack 20


WOD
Lumberjack 20
20 Deadlifts (275é185)
400m Run
20 KB Swings (2pdé1.5pd)
400m Run
20 Overhead Squats (115é85)
400m Run
20 Burpees
400m Run
20 Chest to Bar Pull-ups
400m Run
20 Box Jumps
400m Run
20 DB Squat Cleans (45é30)
400m Run
Post your times to comments

Saturday, January 22, 2011

110122

Just a reminder if you haven't been in the gym this week that there will be no 10:00 strength class today. We are going down to Nanaimo to help out with the opening of CrossFit Nanaimo! If you want come on down and check it out! There will be WODs at 12:30, 1:30, 2:30, 3:30 and 4:30 with a BBQ after.

WOD
2 Rounds of:
50 Wall Ball
50 Sit-ups
50 KB Swings (24kg/16kg)
50 Overhead Lunges (45/25)

Post your times to comments


Friday, January 21, 2011

110121 - "Lynne"


WOD
"Lynne"
5 rounds of:
Body weight Bench Press
Pull-ups
*For max reps. rest as long as needed between rounds
Post your reps to comments

Thursday, January 20, 2011

110120

WOD
AMRAP in 20 minutes of:
10 Medball Cleans
10 Push-ups
10 KB Swings (24kg/16kg)

Post your rounds to comments


Wednesday, January 19, 2011

110119

Sorry for the delayed WOD post. I was without internet access since yesterday morning. So here it is tonight!

WOD
5 rounds of:
5 Push Press
15 Burpees
30 Squats

Post your times to comments

Tuesday, January 18, 2011

110118

WOD
10,9,8,7,6,5,4,3,2,1
Power Cleans (135/95)
Toes to the Bar
*100m run between rounds

Post your times to comments


Monday, January 17, 2011

110117 - "Daniel"

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

WOD
"Daniel"
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters
400m Run
50 Pull-ups

Post your times to comments

Saturday, January 15, 2011

110115


WOD
21-18-15-12-9-6-3
Box Jumps (24"/20")
Sit-ups
Med Ball Cleans
Post your times to comments

Friday, January 14, 2011

110114

WOD
AMRAP in 20 minutes of:
5 Deadlifts (225/135)
10 Push-ups
20 Double Unders

Post your rounds to comments

For those of you who think regular burpees are hard... it can always be harder!

Thursday, January 13, 2011

110113

Yes we are open today! Drive Safely!
Lisa M finding workouts to do on a snow day! Shovel overhead! Way to go Lisa!

Building your own weights from your environment! Lisa you are hardcore, I like it!!

WOD

21-15-9

KB Swings (24kg/35/kg)

Burpees

Pull-ups

Post your times to comments

Wednesday, January 12, 2011

110112 - Snow Day!!

CLOSED TODAY DUE TO SNOW
Alright after all my "ah it's going to rain tomorrow and I'll stay open even if it snows a bit" yesterday it appears that we got a wack of snow last night and the schools are all closed. So to keep some people off the road and safe it is with regret that I am going to be closed today.
Sorry for the late notice. With most of you having families the workout of the day will be to go outside and play with your families for a good portion of the day! So any variation of running, jumping, throwing snowballs, lifting big snow balls, and face washing is the workout for today! Post workout drinks should definitely include hot chocolate perhaps with some "adult" marshmallow substitute (may I suggest Baileys!) Take pictures of yourself performing some sort of CrossFit Movement in the snow with your family and send them to me to be posted!
Have a fun Snow day everyone!

Tuesday, January 11, 2011

110111


WOD
3 rounds of Cindy
10 Clean and Jerks (135/95)
3 rounds of Cindy
10 Clean and Jerks (135/95)
3 rounds of Cindy
10 Clean and Jerks (135/95)
3 rounds of Cindy
Post your times to comments

Monday, January 10, 2011

110110 - "Kelly"

More playground skipping from our Christmas Eve workout!

WOD
"Kelly"
5 rounds of:
400m Run
30 Box Jumps
30 Wall Ball


Post your times to comments

Saturday, January 8, 2011

110108


WOD
500m Row X 4
4 minute rest between rows
Post your times to comments

Friday, January 7, 2011

110107

Some more Christmas Eve fun

WOD
AMRAP in 15 minutes of:
10 Wall Ball
10 Push-ups
10 Box Jump

Post your rounds to comments

Thursday, January 6, 2011

110106 - "Fran"

Some more Christmas Eve workout fun with partner deadlifts!

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

Post your times to comments

A huge congrats to Jesse for blowing away the 3 minute mark on this one! It has been a major goal for him since starting CrossFit and was absolutely awesome to watch yesterday. 2:17!!!!! Absolutely unbelievable! Way to go Jesse!

Wednesday, January 5, 2011

110105

A lovely pic from our Christmas Eve team workout. Yay Playground skips!! They actually turned out to be more challenging than I thought! Digging the festive tights Jesse.

WOD
8 rounds of:
1 minute Row
1 minute KB Swings (55/35)


For max distance and reps.

Post your distances and reps to comments




Tuesday, January 4, 2011

110104

WOD
3 Rounds of:
50 Double Unders
20 Overhead Squats (95/65)
20 Pull-ups
15 Burpees

Post your times to comments

A big Thank you to Martin Reader for coming to train with us. Best of luck to him and his partner who are playing in a tournament in Holland this week. We hope you guys kill it on tour this year! Best of luck Martin!
Here he is at the 2010 Canadian Championships.

Monday, January 3, 2011

Welcome to the New Year!

Welcome back everyone and Happy New Year! I hope everyone had a great holiday and now we are back to business! Classes are now back to normal so get your butts in here and work off some holiday cheer!