Monday, February 28, 2011

110228


WOD
"Brutal Baseline"
2 Rounds of:
600m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

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Saturday, February 26, 2011

110226


WOD
1000m Row X 3
5 min rest between attempts
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Friday, February 25, 2011

110225


WOD
3 rounds of:
10 Power Snatches (95/65)
50 Double Unders
25 V-ups
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Thursday, February 24, 2011

110224


WOD
100 Thrusters (95/65)
*At the bottom of each minute perform 3 burpees
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Wednesday, February 23, 2011

110223 - "Helen"


WOD
"Helen"
3 rounds of:
400m run
21 KB Swings (24kg/16kg)
12 Pull-ups
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Tuesday, February 22, 2011

110222


Our new pull-up bars are now up and in use! They take up less room and have more stations! A very big thank you goes out to Jesse and Tony for all the time and work they put in this weekend with me to get them up and functioning, I could not have done it without you guys so thank you very much!
WOD
21-15-9
Pull-ups
Overhead Squats (95/65)
Knees to Elbows
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Monday, February 21, 2011

110221 - "Wittman"

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afganistan.
He is survived by his daughters, Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

WOD
"Wittman"
7 rounds of:
15 KB Swings (24kg/16kg)
15 Power Cleans (95/65)
15 Box Jumps

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Saturday, February 19, 2011

110219

Handstand races!!!

WOD
Deck of Cards
Clubs=Squats
Spades=Sit-ups
Hearts=Push-ups
Diamonds=KB Swings (24kg/16kg)
Jokers=50 Lunges

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Friday, February 18, 2011

110218


WOD
AMRAP in 15 minutes of:
10 Med Ball Cleans (20/14)
10 Push-ups

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Thursday, February 17, 2011

110217

WOD
10,9,8,7,6,5,4,3,2,1
Push Press (135/95)
Box Jump (24"/20")
*100m run between rounds

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He's baaaack!

Wednesday, February 16, 2011

110216 - "Annie"


WOD
"Annie"
50-40-30-20-10
Double Unders
Sit-ups

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Tuesday, February 15, 2011

110215 - Valentines Day Massacre

WOD
Valentines Day Massacre
3 minutes rowing (max Cal)
3 minutes rest
3 minutes max rep Clean and Jerk (135/95)
3 minutes rest
3 minutes max rep KB Swings (24kg/16kg)
3 minutes rest
3 minutes max rep Overhead Squats (95/65)
3 minutes rest
3 minutes max rep Double Unders

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You can't always make the lift but gain simply from trying.

Monday, February 14, 2011

110212

WOD
Tabata's
Power Snatch
Thruster
Push Press
Front Squat

Use one bar all with the same weight for all exercises. Performed and scored like Tabata Something Else.

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Saturday, February 12, 2011

110212


WOD
400m Run X 4
3 minute rest between runs

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Friday, February 11, 2011

110211

WOD
5 rounds of:
15 Deadlifts (135/95)
10 Power Cleans (135/95)
5 Push Press (135/95)
10 Burpees

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As requested by Reba! A little Rocky training montage! I love the cold war implications of Rocky IV. How the frontiersman back to basics ruggedness of the American, our man Rocky, is going up against the "advanced" technologies of the evil steroid laden Russian. Espescially considering how much setroids Stallone was taking at the time and still today. Plus the Russians at the time tended to focus more on advances in the mechanical while it was the Americans who put all their focus on technelogical "aids". Great training sequence none the less though!


Thursday, February 10, 2011

110210


WOD
500m Row
----------------
30-20-10
Hang Power Clean (95/65)
Push-ups
Box Jumps

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Wednesday, February 9, 2011

110209

WOD
5 rounds of:
15 Overhead Squats (95/65)
30 Double Unders

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A tribute to Garth the hero of the month this month (in case you don't have him on facebook in his mind this is the "Greatest Titanium Hero"!). On a side note this was easily one of the best shows from my childhood, right up there with CHIPS and the A-Team!


Tuesday, February 8, 2011

110208


WOD
AMRAP in 15 minutes of:
8 KB Swings (24kg/16kg)
8 Wall Ball
40y Sprint
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Monday, February 7, 2011

110207


WOD
800m Run
50 Ring Dips
100 KB Snatch (24kg/35kg)
150 Ball Slams
800m Run
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Saturday, February 5, 2011

110205

REMINDER THAT OUR INTERACTIVE SEMINAR ON CORE AND POSTURE PRESENTED BY BLAIR GRINDE BSc, Kin TODAY AT 10:00AM AND IS FREE FOR ALL MEMBERS! IT WILL BE HIGHLY BENEFICIAL FOR EVERYONE SO COME AND CHECK IT OUT!



WOD
500m row
----------------
3 rounds of:
15 Thrusters (95/65)
400m Run


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Yet another race that looks like a ton of fun!



Friday, February 4, 2011

110204


WOD
Partner Workout
100 Deadlifts (185/155)
150 Burpees
200 Sit-ups
200 Push-ups
300 Squats

*One partner does the work at a time. Other partner does double unders while partner 1 does work. Partners switch every minute.

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Thursday, February 3, 2011

110203 - "Fight Gone Bad"

WOD

"Fight Gone Bad"

With a continously 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 and every calorie rowed.



Wall Ball
Sumo Deadlift High Pull (75/55)
Box Jump
Push Press (75/55)
Row


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Compare to 101026

Now this looks like fun! Who's in?!

Wednesday, February 2, 2011

110202


WOD
5 rounds of:
AMRAP in 3 minutes of:
5 Box Jumps
3 Power Cleans (135/95)
3 Burpees
1minute rest between AMRAPS
Post your total rounds and reps to comments

Tuesday, February 1, 2011

1100201

A couple of reminders... Olympic Weightlifting is back on tonight from 7-8. Remember to bring a $10 donation for the Killerwhales Weightlifting club. Also we are holding a 1hour interactive lecture on posture and core presented by Blair Grinde BSc, Kin. this Saturday from 10am-11am. If you can make it I highly recommend that you go. It is free for all Titanium CrossFit members!

WOD
21-18-15-12-9-6-3
KB Swings (24kg/16kg)
Push-ups
Med Ball Cleans
*100m Run Between rounds

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