November 6th, 2009
Today’s WOD
Pull-Up Progression
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
5 minute recovery
Complete 1 bench-mark exercise
If anyone is still interested in signing up for the lifting class this Saturday, please e-mail or add your name to the list at the front desk.
Those of you out there who are itching to try CrossFit, there’s a free trial class every Saturday at 11am. E-mail us or call to reserve a spot.
November 5th, 2009
Today’s WOD
200m Sprint
30 Ball Slams 20/14
200m Sprint
25 Ball Slams
200 Sprint
20 Ball Slams
200m Sprint
15 Ball Slams
200m Sprint
10 Ball Slams
200m Sprint
5 Ball Slams
November 4th, 2009
Today’s WOD
“Nate”
20 min. amrap
2 Muscle-Up’s
4 Handstand Pushups
8 Kettlebell Swings 2 pood/1.5 pood
Post rounds to comments
November 3rd, 2009
Today’s WOD
For Time:
50 Box Jumps 20/16
Rope Climb 5 ascents
50 Kettlebell Swings 1.5/1.0
50 Sit-Ups
50 Dumbbell Hang Power Cleans, 40lbs
800m Run
50 Back Extensions
Post times to comments
Just a reminder for those of you out there checking out our website, we offer free trial classes every Saturday morning at 11am. Please call ahead or e-mail us if you are interested in coming out.
November 2nd, 2009
Sarah (left) and Glenda (right) at the Marathon of Hope in Hamilton
Today’s WOD
3 Rounds for time of:
120′ Walking overhead lunge 45/35
30 Pull-ups
20 Push-Press 65/45
10 Burpee Tuck Jumps
