July 8, 2009
Today’s WOD
50 Squats
100 Jump ropes
5 rounds
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July 7th, 2009
Today’s WOD
“Eva”
800m run
30 Kettle bell swings 1.5 pood girls/ 2.0 pood boys
30 Pull-ups
5 rounds
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July 6th, 2009
Today’s WOD
Tabata Sumo deadlift high pull, 45/35 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
July 5th, 2009
Rest Day
We had a great day at Victoria Park yesterday. Perfect weather and a good turn out. Today(Sunday) we are open again from 9am-12pm for anyone to come in and work on some skills or catch up on a wod that you missed. Joanne will also be heading out right at 9am on our 5k out and back for anyone that wants to get in their 5 or 10k time trial time.
July 4th, 2009
If anyone is interested in going out for a 5 or 10k run, K.G. and I will be meeting at the gym tomorrow(Sunday) at 9am.
Also, for those of you who haven’t got bench mark times for the 500m row, 400m run, 5k and 10k run, max deadlift, tomorrow is a great opportunity to come in and get it done.
Joanne
Today’s WOD
Team workout @ Victoria Park. (meet at the parking lot at the corner of David St and Courtland Ave.)
Five stations will be set up somewhere between 50m and 75m apart. In teams of 2 or 3 you will complete the required amount of work at each station before sprinting to the next. The workout will begin and end with an approx. 400m run.
3 rounds for time
30 box jumps /person
15 push-ups with row/person
20 med ball sit-ups/person
30 thrusters/person
Walking Lunge (distance t.b.d.)
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July 3rd, 2009
Is CrossFit Hard? Click here
Saturdays WOD will be at Victoria Park. We will be doing it in the open field at the corner of David St and Courtland Ave. There is a parking lot right at that corner. See you there.
Todays WOD
21-18-15-12-9
Ball Slams (20lb boys, 14 lb girls)
Box Jumps (24″ boys, 20″ girls)
Deadlift (135lb boys, 95lb girls)
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July 2nd, 2009
Happy Birthday Rick!
Today’s WOD
5 Rds for time:
7 Burpees
14 Kettlebell Swings
21 Sit ups
28 Squats
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Other then some really ugly KB swings, it’s a pretty decent video – check it out by clicking the above link!
