Wednesday, August 31, 2011

110831



WOD
3 rounds of:
10 Push Press (135/95)
50 Double Unders
400m Run

Post your times to comments


Tuesday, August 30, 2011

110830 - CrossFit Total



WOD
"CrossFit Total"
Squat 1,1,1
Press 1,1,1
Deadlift 1,1,1

Post your loads lifted and your total to comments

Monday, August 29, 2011

110829 - Cindy

A huge Congratulations to Jesse and John this weekend for some absolutely incredible performances at the Comox Valley's Strongest Man! You guys killed it!!! A very big thank you to Robin Wright from BC Extreme Athletics for giving us such an awesome opportunity to lift some crazy stuff and to Brian Way for coming all the way from Vancouver to show us all how it's done.


Another big thank you to all of you who came out to support us it made it a whole lot easier to muster the strength to lift heavy things!

WOD
"Cindy"
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Post your rounds to comments


Saturday, August 27, 2011

***REMINDER***

THERE WILL BE NO 10-11 OPEN GYM THIS MORNING DUE TO THE STRONGMAN EVENT. COME ON DOWN TO THE COMOX VALLEY EXHIBITION GROUNDS AND CHEER US ON!!

Friday, August 26, 2011

110826



WOD
21-18-15-12-9-6-3
KB Swing (24kg/16kg)
Knees to Elbows

Post your time to comments

Thursday, August 25, 2011

110825

I found this picture of Kim doing push press from last year. She's push pressing 50lbs in this picture and last night she easily push pressed 100lbs and made a valiant effort at 105. You've definitely come a long way Kim! Awesome work!

WOD
5 rounds of:
15 Wall Ball (20/14)
10 Med Ball Burpees (20/14)
100m Med Ball Run (20/14)

Post your time to comments


Wednesday, August 24, 2011

110824



A big Happy Birthday to Sarah McGuire! I won't tell you how old she is but her birthday workout was the "Dirty 30"! Happy Birthday Sarah you don't look a minute over 22!

WOD
AMRAP in 8 minutes of:
1 Power Cleans (135/95)
3 Front Squats (135/95)
2 Push Press (135/95)
40m Sprint

2 minute rest

AMRAP in 8 minutes of:
1 Power Clean (135/95)
3 Front Squats (135/95)
2 Push Press (135/95)
40m Sprint

Post your rounds for the 2 seperate AMRAPS to comments

Tuesday, August 23, 2011

110823

Some seriously hardcore ring dips! Everyone should have these or be working on them, no excuses!


WOD
5 Rounds of:
10 Power Snatch (95/65)
10 Overhead Squats (95/65)
15 Pull-ups

Post your time to comments


Monday, August 22, 2011

110822



WOD
3 Rounds of:
25 Push-ups
100' Overhead Walking Lunges (45/25)
400m Run

Post your times to comments

Friday, August 19, 2011

110819



WOD
Deadlift (225/135)
Box Jump (24"20")

With a continuously running clock perform reps of each exercise on the minute. In minute 1 perform 1 rep, in minute 2 perform 2 reps.... in minute 10 perform 10 reps. Continue until you cannot perfrom the required number of reps in the one minute time frame.

Post your last completedround to comments

Thursday, August 18, 2011

110818



WOD
5 rounds of:
50 Double Unders
15 Pull-ups
200m Run
15 V-ups

Post your times to comments

Wednesday, August 17, 2011

110817



WOD
5 rounds of:
AMRAP in 3 minutes:
3 Push Press (135/95)
5 Burpees
7 KB Swings (24kg/16kg)

1 minute rest between rounds

Post your rounds to comments

Tuesday, August 16, 2011

110816



WOD
21-15-9
Thrusters (95/65)
Toes to Bar
Sumo Deadlift High Pull (95/65)
Box Jumps (24"/20")

Post your times to comments

Monday, August 15, 2011

110815



WOD
AMRAP in 20 minutes of:
5 Power Cleans (175/115)
100m Run
12 Wall Ball

Post your rounds to comments

Friday, August 12, 2011

110812



WOD
21-18-15-12-9-6-3
Overhead Squats (95/65)
V-ups
Burpees

Post your times to comments

Thursday, August 11, 2011

110811



WOD
AMRAP in 12 minutes of:
Novice
5 Med Ball Cleans
7 Hand Release Push-ups
9 Box Jumps (24"/20")

Advanced
5 DB Hang Squat Cleans (40/25)
7 Handstand Push-ups
9 Box Jumps (30"/24")

Post your rounds to comments

Wednesday, August 10, 2011

110810



WOD
1000m Row x3

Post your times to comments

Tuesday, August 9, 2011

110809



WOD
15 Clean and Jerks (135/95)
30 Pull-ups
200m Run
10 Clean and Jerks
20 Pull-ups
400m Run
5 Clean and Jerks
10 Pull-ups
800m Run

Post your times to comments

Monday, August 8, 2011

110808 - "Brutus"



WOD
"Brutus"
1,2,3,4,5,6,7,8,9,10
Hang Power Snatch
Overhead Squat
Ring Dip
-------------------
800m Run
-------------------
10,9,8,7,6,5,4,3,2,1
Hang Power Snatch
Overhead Squat
Ring Dip

use 40% BW for the snatch and overhead squats

Post your times to comments

1108006



WOD
5 rounds of:
7 Thrusters
21 Double Unders

Post your times to comments

Friday, August 5, 2011

110805



Wishing Ashley Barry a Happy 25th Birthday! We don't have a picture of Ashley so no those aren't her legs.

Ashley's Birthday WOD
AMRAP in 15 minutes of:
2 Power Cleans (155/105)
5 Push-ups
2 Power Cleans
5 Squats
2 Power Cleans
5 V-ups

Post your rounds to comments

Thursday, August 4, 2011

110804



WOD
10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10
Pull-ups
Burpee Box Jumps (24"/20")

Post your time to comments

Wednesday, August 3, 2011

110803

I apologise for the lack of posts the past week. I was away on vacation for the first time in about 5 years! Back refreshed and ready to go! Thanks to Jesse for running some awesome classes while I was away.


Huge Congrats to Tony and Olivia on the birth of their beautiful baby girl Elyse! Congrats you guys Can't wait to meet the little beauty!

WOD
3 rounds of:
10 Front Squats (155/105)
15 KB Swings (24kg/16kg)
400m Run

Post your times to comments