September 1st, 2009
Today’s WOD
3 Rounds for time
1 Rope Climb
5 HSPU’s
10 Toes to bar
15 Burpees
20 Medicine Ball Cleans
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August 31st
Today’s WOD
3 Rounds
Thruster’s 95/65 for 1 minute
Rest 1 minute
Ball Slams 20/14 for 1 minute
Rest 1 minute
Row for calories for 1 minute
Rest 1 minute
Burpees for 1 minute
Rest 1 minute
Count 1 point for every rep for thruster, ball slam and burpee completed and 1 point for every calorie burned on the rower.
Post total number of points to comments
August 30th,2009
Rest Day
August 29th, 2009
Today’s WOD
“Team Challenge”
2 rounds for time
200m Run
Pull-ups
200m Run
SDHP 65/45
200m Run
Sit-Ups
200m Run
Wall-Ball Shots 20/14
200 m Run
K.B. Swings 1.5/1.0
200m
While one person runs 200m the other person performs an exercise. The person running must return to where their teammate is before switching off. Rotate through all 5 exercises. Repeat 2x.
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August 28th, 2009
Today’s WOD
30-25-20-15-10-5
Pull-ups
Push-ups
Sit-ups
Squats
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August 27th, 2009
Today’s WOD
5 rounds for time
400m run
12 Deadlifts @ 225lb boys/155lbs girls
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Aug 26th, 2009
Today’s WOD
“Helen”
3 Rounds for time
400m run
21 Kettlebell swings @ 1.5 pood boys, 1 pood girls
12 Pull-ups
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compare to June 25th, 2009
August 25th, 2009
Today’s WOD
Shoulder Press
5-5-5-5-5
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Just a reminder that there will not be a 1pm class on Tues. and Thurs. this week or next.
Aug 24th, 2009
Benji and Daniel Smith keeping up with Their WOD’s at the cottage!
Today’s WOD
As many rounds as possible in 20 minutes
12 Thruster’s 65lbs/45lbs
10 pull-ups
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This Thursday our 5 and 6pm classes will be cancelled at the gym as we will be at Bingeman’s helping Energy for Life Fitness celebrate their 1 year anniversary! We will be doing a group WOD at 6pm at Bingeman’s for anyone who wants to participate.August 23rd, 2009
Almost Paul!
Rest Day
Paul A. “Just” missing a 48″ box jump. He got it on his second attempt.
August 22nd, 2009
2 Time "Worlds Strongest Man" - Mariusz Pudzianowski
Team Workout
In teams of 2 complete AMRAP in 20 min of:
20 Deadlifts @ 135/95
20 Push Press @ 95/65
100m Sprint
OR
Come in and do a WOD that you missed out on and wanted to try
Post total number of rds to comments OR whatever WOD you chose to tackle
August 21st, 2009
Today’s WOD
For Time
60 Squats-5 Ring Dips
50 Squats-10 Ring Dips
40 Squats-15 Ring Dips
30 Squats-20 Ring Dips
20 Squats-25 Ring Dips
10 Squats-30 Ring Dips
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August 20th, 2009
Today’s WOD
“Filthy Fifties”
50 Box Jumps 24″/20″
50 Jumping Pull-ups
50 Kettle Bell Swings 1 pood/3/4 pood
Walking Lunges 50 steps
50 Knees to Elbows
50 Push-Press 45lbs/35lbs
50 Back Extensions
50 Wall Ball Shots 20lbs/14lbs
50 Burpees
50 Double Unders
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August 19th, 2009
Sweat Angel…..guess who?
Today’s WOD 8 rounds of Tabata bottom to bottom squats400 m run
30 burpee pull-ups
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August 18th, 2009
Today’s WOD
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
August 17th, 2009
Today’s WOD
“Nicole”
As many rounds as possible in 20 minutes
400m run
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
August 16th, 2009
Rest Day
Thanks to everyone who came out today to support Rick . For those of you who couldn’t come and would still like to make a donation, just click on to “Rick Greens ride with Lance” and you can make an on -line donation or you can still make a donation here at the gym.
August 15th, 2009
Good luck Victor, Lauren and Steve on your future endeavours. It has been amazing watching all three of you progress over the last 2 months. In June it was all Steve and Victor could do was to eek out one single dead hang pull-up and now they can do 100 kipping pull-ups in a WOD! Lauren went from never doing a deadlift to deadlifting 235lbs! It just shows what you can accomplish through hard work and dedication. We’ll see you back here in January!! Today (Saturday) is our Charity BBQ for Rick Green. Rick is riding in the “Ride with Lance ” charity ride this fall with Lance Armstrong. All proceeds are going to local Cancer Research. As well as the previously mentioned items (click here) we have added:
Today’s WOD
Alternate between teammates (while you’re resting your temmate is working)
1 minute thruster’s
1 minute rest
1 minute burpees
1 minute rest
1 minute sumo dearlift highpull
1 minute rest
1 minute ball slams
1 minute rest
1 minute pull ups
1 minute rest
3 Rounds
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August 14th, 2009
Today’s WOD
Back Squat 5-5-5-5-5
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August 13th, 2009
Today’s WOD
“Kelly”
5 Rounds for Time
400 m Run
30 Box Jumps 24/20
30 Wall-Ball Shots 20/14
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August 12th, 2009
Today’s WOD
3 rounds for time:
400m run
21 Hang Power Snatch 75/55
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August 11th,2009
Canoe Lake-Algonquin
Today’s WOD
21,18,15,12,9,6,3
Kettlebell Swings
Push-Ups
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CALLING ALL CROSSFITTER”S Our friends at Element CF are hosting their first annual CF challenge on Sept. 19th. If anyone is interested in taking part in this event as a team or individual, let us know. We already have one team (2 men, 2 women). Check out their website for further details @ www.elementcrossfit.com or ask us. Check out this link too. Seems like everyone’s doing CrossFit: http://www.etonline.com/news/2009/08/77270/August 10th, 2009
Today’s WOD
3 Rounds for time
500m Row
21 Burpees
400m Run
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August 9th, 2009
Rest Day
