June 1st, 2009
Today’s WOD
5 Rounds for time of:
400m run
15 Deadlifts @ Bodyweight
15 Box Jumps @ 20″
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May 31st, 2009
CrossFit Kitchener's Laura Howell running in the Ottawa half marathon last weekend - Nice shirt Laura:)
Today’s WOD
Complete as many rounds as possible in 20 minutes of:
7 Double Unders
7 Pull Ups
7 Push Ups
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May 28, 2009
Today’s WOD
4 rounds for time of:
20 Pound Wallballs- 25 shots
Walking Lunges-100 ft.
15 Foot Rope Climb- 3 ascents
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May 27th, 2009
Today’s WOD
“CrossFit Total”
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1rep
http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl
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May 26th, 2009
Today’s WOD
run 1 mile
Two minutes of each:
Row
30 pound Dumbell Thrusters
20 pound Medicine Ball Cleans
Double-Unders
Pull-ups
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May 25th, 2009
Today’s WOD
21-15-9
Kettlebell Swings (1.5 pood boys, 1 pood girls)
Flying Push-ups
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May 23rd, 2009
Today’s WOD
Max Rounds in 20 minutes of:
20 Pull ups
20 Sumo Deadlift High Pulls @ 75lbs
400m run
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May 22nd, 2009
Today’s WOD
3 Rds for max reps of:
1 min max reps cleans @ 135lbs
1 min rest
1 min max reps back squat @ 135lbs
1 min rest
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May 21st, 2009
Today’s WOD
5 Rounds for time of:
135lb Bench Press 21 reps
Run 400m
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May 18th, 2009
Today’s WOD
30 Burpee’s
20 Kettlebell Swings (1.5 pood boys, 1 pood girls)
25 Burpee’s
25 Kettlebell Swings
20 Burpee’s
30 Kettlebell Swings
15 Burpee’s
35 Kettlebell Swings
10 Burpee’s
40 Kettlebell Swings
5 Burpee’s
45 Kettlebell Swings
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May 18th, 2009
Today’s WOD
“Dianne”
21-15-9
225lb Deadlift
Handstand push-ups
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May 17th, 2009
Today’s WOD
Three Rounds for time
800m run
50 Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
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May 15th, 2009
Alex Possamai of CrossFit Bolton at the Eastern Qualifiers deadlifting 505lbs - 3rd place
Today’s WOD
Deadlifts 5-5-5-5-5
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May 14th, 2009
Today’s WOD
Complete the following for time:
3 Rounds of:
Row 500m
30 Burpees
10 Push press @ 135/95
**Rest 2 Minutes between rounds
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May 11th, 2009
Today’s WOD
21-18-15-12-9
Body Weight Deadlifts
Wall Ball
Box Jumps
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May 10th, 2009
Today’s WOD
“Grace“
135 pound Clean and Jerk, 30 reps
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May 9th, 2009
Today’s WOD
“Murph”
1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run
Break up the pull-ups, push-ups and squats into sets if needed, i.e. 10 pull-ups, 20 push-ups 30 squats x10. Start and finish with a 1 mile run. Wear a twenty pound vest or body armour if you can.
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