Friday, August 31, 2012

120831

WOD
3 rounds of:
AMRAP in 5 minutes of:
3 Deadlifts
7 Burpees
20 Double Unders

Beg (135/95)
Int   (225/135)
Adv(315/185)

Thursday, August 30, 2012

120830

WOD
21-18-15-12-9-6-3
Overhead Lunges (45/25)
Knees to Elbows

Wednesday, August 29, 2012

120829

WOD
500m Row
-----------------
4 Rounds of
12 Hang Cleans
50 Double Unders
15 Pull-ups

Beg (75/55)
Int   (115/75)
Adv(155/105)

Tuesday, August 28, 2012

120828

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

Monday, August 27, 2012

120827

Saying goodbye to a very big part of our gym and it's character, we had a farewell workout and BBQ for Jesse on Friday night. Jesse has been with us from the very start and has been an absolute mainstay of the gym and one of it's biggest supporters. It has been an absolute pleasure working with you and seeing you grow over the years Jesse. You inspire not only me but everyone that comes to the gym and does a workout with you. I feel honoured to have witnessed a part of your life that was filled with obstacles that you have had to overcome and your perseverance to overcome them has been one of absolute legend. That perseverance has lead you to success and I am excited to see you continue to succeed and persevere. All the best in Vancouver and your new adventures!

Jesse's Farewell WOD
"Elizabeth"
21-15-9
Cleans (135/95)
Ring Dips

Then

"Isabel"
30 Snatches (135/95)

Then

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

Yes I know that this was the final event of the 2012 CrossFit Games but it is also similar to how Jesse often works out doing wod after wod!

For everyone else:

WOD
5 rounds of:
10 Lateral Box Jumps (24"/20")
15 Thrusters (95/65)
*Lateral Box Jump - jump laterally to the box and then down to the other side. Repeat coming back. There and back=1 rep

Friday, August 24, 2012

120824

WOD
1 minute max rep Toes to Bar
1 minute rest
AMRAP in 6 minutes of:
7 Wall Ball
7 KB Swings (24kg/16kg)
1 minute rest
1 minute max rep Toes to Bar

Thursday, August 23, 2012

120823

WOD
9 Overhead Squats
9 Pull-ups
200m Run
15 Overhead Squats
15 Pull-ups
200m Run
21 Overhead Squats
21 Pull-ups
200m Run
15 Overhead Squats
15 Pull-ups
200m Run
9 Overhead Squats
9 Pull-ups

Beg (65/45)
Int   (95/65)
Adv(115/75)

Wednesday, August 22, 2012

120822

WOD
AMRAP in 15 minutes of:
5 Handstand Push-ups
10 Burpee Box Jumps (24"/20")
15 KB Swings (24kg/16kg)

Tuesday, August 21, 2012

120821

WOD
7 rounds of:
3 Power Cleans (135/95)
5 Front Squats (135/95)
3 Push Press (135/95)
100m Run

Monday, August 20, 2012

120820

WOD
AMRAP in 12 minutes of:
40 Double Unders
*5 Wall Ball
*Wall Ball reps increase by 5 reps every round.

Friday, August 17, 2012

120817

A very big Happy Birthday to Kim Kreiger! She has been one of my longest consistent members and it has been amazing watching her transform over the years. She has gone from doing workouts with doweling and almost all exercises scaled to confidently moving some serious weight and hitting most of her workouts as prescribed and she continues to improve! Absolutely one of my most favourite success stories! Thanks for sticking with me these past few years Kim it has been and continues to be an honour!

WOD
"Kim's Birthday WOD"
5 Rounds of:
8 Push Press
15 KB Swings (24kg/16kg)
20 Squats
12 Knees to Elbows

Thursday, August 16, 2012

120816

WOD
AMRAP in 15 minutes of:
5 Hang Power Cleans (135/95)
10 Ring Dips
15 Jumping Split Lunges

Wednesday, August 15, 2012

120815

WOD
7 rounds of:
8 Overhead Squats
10 Pull-ups
100m Run

Beg (75/55)
Int   (95/65)
Adv(115/75)

Tuesday, August 14, 2012

120814

WOD
Tabata Mash-up
Deadlifts
Box Jumps (24"/20")
Burpees

Beg (135/95)
Int   (225/135)
Adv(315/185)

Monday, August 13, 2012

120813

WOD
1 minute Max Rep Burpee Pull-ups
1 minute Rest
AMRAP in 8 minutes of:
14 Overhead Lunges (45/25)
7 Plyo Push-ups
1 minute Rest
1 Minute Max Rep Burpee Pull-ups

Friday, August 10, 2012

120810



WOD
1000m Row
---------------------
21-15-9
Med Ball Cleans
Handstand Push-ups
---------------------
200 Double Unders

Thursday, August 9, 2012

120809

WOD
3 round of:
AMRAP in 4 minutes of:
5 Push Press (135/95)
8 Pull-ups
12 Box Jumps (24"/20")

Wednesday, August 8, 2012

120808

WOD
5 rounds of:
6 Snatch
8 Toes to Bar
200m Run

Beg (75/55)
Int   (115/75)
Adv(155/105)

Tuesday, August 7, 2012

120807

WOD
AMRAP in 12 minutes:
7 Wall Ball
7 KB Swings
7 Box Jumps (24"/20")

Friday, August 3, 2012

120803

WOD
Running "Fran"
400m Run
21 Thrusters (95/65)
21 Pull-ups
200m Run
15 Thrusters
15 Pull-ups
100m Run
9 Thrusters
9 Pull-ups

Thursday, August 2, 2012

120802

WOD
AMRAP in 20 minutes of:
5 Deadlifts
10 Burpees
15 Box Jumps (24"/20")

Beg (135/95)
Int   (225/135)
Adv(315/185)

Wednesday, August 1, 2012

120801

WOD
400m Run
21 Ring Dips
21 Toes to Bar
50 Double Unders
15 Ring Dips
15 Toes to Bar
400m Run
9 Ring Dips
9 Toes to Bar