Friday, March 30, 2012

***REMINDER***

WE ARE MOVING THIS WEEKEND! ALL CLASSES WILL BE AT THE NEW GYM ON MONDAY (823 McPHEE)

120330

WOD
10,9,8,7,6,5,4,3,2,1
Box Jump
Push Press

Beg (75/55) (24"/20")
Int (115/75) (30"/24")
Adv(155/100)(36"/28")

Thursday, March 29, 2012

120329

Moving day is almost here! Anyone interested in helping we are meeting at the old gym at 9am on saturday. Hoping to be done by noon so as not to ruin an entire saturday!

WOD
AMRAP in 18 minutes of:
6 Hang Power Cleans
9 Burpees
12 Knees to Elbows

Beg (75/55)
Int (115/75)
Adv(135/95)

Wednesday, March 28, 2012

120328

Huge congrats to Blair for making it to the Western Canadian Regional Qualifier for the 2012 CrossFit Games! Way to go Blair!

WOD
AMRAP in 12 minutes of:
8 Thrusters
30 Double Unders

Beg (75/55)
Int (95/65)
Adv(115/75)

Tuesday, March 27, 2012

120327

WOD
21-15-9
Squat Clean (115/75)
Pull-ups
Handstand Push-ups

Monday, March 26, 2012

120323

WOD
5 rounds of:
10 Power Snatch (95/65)
10 Wall Ball
100ft Overhead Walking Lunges

Friday, March 23, 2012

120323

WOD
AMRAP in 10 minutes:
5 Overhead Squats
7 Pull-ups

Beg (75/55)
Int (115/75)
Adv(135/95)

Thursday, March 22, 2012

120322

WOD
10,9,8,7,6,5,4,3,2,1
Clean and Jerk
100m run between rounds

Beg (95/65)
Int (135/95)
Adv(185/115)

Wednesday, March 21, 2012

120321

Happy 30th B-Day Tony!! SO yesterday was Tony's B-Day WOD. Hope you had a great day buddy!

WOD
Tony's Dirty 30 B-Day
30 Box Jumps (24"/20")
30 Pull-ups
30 KB Swings (24kg/16kg)
30 Jumping Lunges
30 Knees to Elbows
30 Push Press (75/55)
30 Stiff Legged Deadlifts (75/55)
30 Wall Ball
30 Double Unders

Tuesday, March 20, 2012

120320

WOD
AMRAP in 15 minutes of:
10 Wall Ball
6 Burpees
25 Double Unders

Monday, March 19, 2012

120319

WOD
Tabata Mash-up
Deadlift
Box Jump (24/20)

Beg (135/95)
Int (225/135)
Adv(275/185)

Friday, March 16, 2012

***Moving!!!!***

Yes it's true we will be moving to a new location!!! We have just outgrown the space we are currently in. We will be running classes as usual at the new location (823 McPhee) starting April 2nd. More Info to come as we get closer to moving day!

120316

WOD
5 rounds of:
10 Overhead Squats
30 Double Unders

Beg (65/45)
Int (95/65)
Adv(135/95)

Thursday, March 15, 2012

120315

WOD
3 rounds of:
AMRAP in 5 minutes of:
3 Power CLeans (135/95)
5 Burpees
7 V-ups

Wednesday, March 14, 2012

120314

WOD
21-18-15-12-9-6-3
Squat Cleans (95/65)
Pull-ups

Tuesday, March 13, 2012

120313

WOD
AMRAP in 20 minutes of:
6 Thrusters (115/75)
12 KB Swings (24kg/16kg)
20 Double Unders

120309

WOD
5 minutes of Pull-ups
4 minutes of Push Press (75/55)
3 minutes of Ring Rows
2 minutes of Push-ups
1 minute of Double Unders

for max reps in each exercise

Friday, March 9, 2012

120309

WOD
Alright here is open wod 12.2 with a bit of tweek to make it more accessible. Once you pick your level you have to stick with it. There is no scaling within the level you choose.
AMRAP in 12 minutes of:

30 Clean and Jerks (65/45) (85/55) (95/65)
30 Clean and Jerks (75/55) (115/75) (135/95)
30 Clean and Jerks (95/65) (135/95)(165/115)
30 Clean and Jerks(115/75)(155/115)(185/125)

*1st column = beg. (men/women)
2nd column = inter. (men/women)
3rd column = Adv. (men/women)

Thursday, March 8, 2012

120308

WOD
Tabata
KB Swings (24kg/16kg)
Burpees
V-ups
Box Jumps (24"/20")

Wednesday, March 7, 2012

120307

WOD
1000m Row
-----------------
3 rounds of:
100ft Overhead walking lunges (45/25)
15 Knees to Elbows
10 Burpees
-----------------
100 Double Unders

Tuesday, March 6, 2012

120306

One of our youngest members ripping it up on the rings!

WOD
3 rounds of:
15 Overhead Squats (115/75)
20 Pull-ups
400m Run

Monday, March 5, 2012

120305 - "Karen"

A fond farewell to Erick as he heads off to Alberta. It has been awesome watching you develop as an athlete Erick. Coming in second in your first competition after only about 6-7 months was quite an accomplishment! We wish you all the best in Alberta. Hopefully we'll see you in 10 months!

WOD
"Karen"
150 Wall Balls

Friday, March 2, 2012

120203

It's Erick's last day today! He's heading to Alberta for work so come on out and join him in his last workout!

WOD
AMRAP in 12 min of:
5 Deadlifts
30 Double Unders

Beginner (135/95)
Intermediate (225/135)
Advanced (275/185)

Thursday, March 1, 2012

120301

WOD
Part 1

Perform 1 Power Clean every 30 sec. for 10 minutes for max weight

Part 2

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