Friday, July 22, 2011

110722

WOD
3 rounds of:
10 Deadlifts (225/135)
10 Burpees
400m Run

Post your times to comments

Thursday, July 21, 2011

110721



WOD
Clean and Jerk on the minute (135/95)
Each minute corresponds to the number of reps to be performed in that minute. in minute one perform one rep in minute 2 perform 2 reps, etc... until you can't perform the required number of reps in the minute.

Post your highest completed round to comments

Wednesday, July 20, 2011

110720



WOD
3 round of:
AMRAP in 5 minutes of:
5 Pull-ups
8 Plyo Push-ups
12 Box Jumps (24"/20")

1 minute rest between rounds

Post your rounds to comments

Tuesday, July 19, 2011

110719



WOD
500m Row
------------------------
30-25-20-15-10
Wall Ball
KB Swings (24kg/16kg)
------------------------
100 Double Unders

Post your times to comments

Monday, July 18, 2011

110718 - "Ledesma"



WOD
"Ledesma"
Amrap in 20 minutes of:
5 Handstand Push-ups
10 Toes through Rings
20 Med Ball Cleans

Post your rounds to comments

Saturday, July 16, 2011

110716



WOD
5 rounds of:
10 Pull-ups
10 Ring Dips
100ft Overhead Walking Lunges

Post your times to comments

Friday, July 15, 2011

110715



WOD
AMRAP in 20 minutes of:
5 Hang Power Clean and Push Press (115/75)
7 Burpees
100m Run

Post your rounds to comments

Thursday, July 14, 2011

110714



WOD
21-18-15-12-9-6-3
KB Swings (24kg/16kg)
Push-ups

Post your times to comments

Wednesday, July 13, 2011

110713



WOD
7 Rounds of:
7 Front Squats (135/95)
7 Pull-ups
7 V-ups

Post your times to comments

Tuesday, July 12, 2011

110712

WOD
5 rounds of:
10 Push Press (135/95)
50 Double Unders
10 Box Jumps (30"/24")

Post your times to comments

Monday, July 11, 2011

110711 - "Nasty Girls"



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

Post your times to comments

Saturday, July 9, 2011

"Helen"



WOD
"Helen"
3 rounds of:
400m Run
21 KB Swings (24kg/16kg)
12 Pull-ups

Post your times to comments

Friday, July 8, 2011

110708



WOD
21-15-9
Squat Clean (135/95)
Pull-ups

Post your times to comments

Thursday, July 7, 2011

110707



WOD
10 rounds for max weight of:
1 Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk

Post your heaviest weight for the sequence to comments

Wednesday, July 6, 2011

110706



WOD
3 rounds of:
10 Burpee Pull-ups
15 Overhead Sit-ups
400m Run

Post your times to comments

Tuesday, July 5, 2011

110705



WOD
AMRAP in 20 minutes of:
5 Deadlifts
30 Double Unders

Post your rounds to comments

110704

WOD
AMRAP in 20 minutes of:
5 Handstand Push-up
10 Pull-ups
15 Squats

Post your rounds to comments

Friday, July 1, 2011

Happy Canada Day!





No Classes today or tomorrow (July1st and 2nd) Have a great Canada Day and hopefully the sun comes out for the long weekend!!