October 19th, 2019

Today’s WOD

Magic Man & El Diablo

30 min amrap with a Partner.

split as you see fit

6 Legless Rope Climb

20 Hang Power Snatch 95/65

150 Ft Overhead Walking Lung

October 18th, 2019

Today’s WOD

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters 50/35

6 toes-to-bars

24 double-unders

50-lb. dumbbells

October 17th, 2019

Intense rivalry between team RED and team Blue!

Today’s WOD

Every 2 Minute x 20 (10 Rounds)
Alternate
400m Run
12 lateral burpees over bar + 8+8 KB Snatch 24/16

October 16th, 2019

CFK Member Peter decided to pay us a surprise visit in the middle of a golf game. Thanks for swinging by:)

Today’s WOD

AMRAP: Power Clean, Air Squat, Double Under

AMRAP 15
7 Power cleans 185/135
30 Air squat
50 Double unders

Squat Clean 10×1

10 Minutes to Establish Immediately following AMRAP

Squat Clean for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep

October 15th, 2019

Great turnout for our Holiday WOD yesterday! Thanks to everyone who came out.

Today’s WOD

Every 2:30 x5
5 Front Squat @ 85% of 5RM
3-5 Strict C2B Pull Up

Front Squat for load:
#1: 5 reps @ 85%
#2: 5 reps @ 85%
#3: 5 reps @ 85%
#4: 5 reps @ 85%
#5: 5 reps @ 85%

FT: Box Jump Over, Pull Up

24-21-18
Box Jump Over 24/20
Pull Up’s

October 12th, 2019

Thanks Maria (From CF Regina) for fitnessing with  us this week!

Today’s WOD

O Brother, where art thou?

For Time, with a partner dividing as you see fit:
300 Wall Ball
50 Cals Bike, Row, or Ski
150 Pull Up
50 Cals Bike, Row, or Ski
75 Ring Push Up
50 Cals Bike, Row, or Ski

October 11th, 2019

Today’s WOD

CrossFit Open workout 20.1

10 rounds for time of:

  • 8 ground-to-overheads 95/65
  • 10 bar-facing burpees

Time cap: 15 minutes

Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete may pick up the barbell and  perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.

The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.

There is no tiebreak for this workout.