(220lbs Clean and Jerk? or a push press? Dawson is strong)

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

WOD Thursday Feb. 26/09

(Some "skin the cat" fun)

WOD

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

10 Hang power cleans (men-135lbs, women-95lbs)

(Congrats to Mike "Nelly" Skeggs for getting his first MUSCLE UP today! Today's WOD is in honor of you EI, haha)

WOD Wednesday Feb. 25/09

(Determination - Awesome effort Kim!)

WOD

With a continuously running clock

Row 2 K - Every min do 10 Ball Slams

or

Run 2 K - Every min do 10 Burpees

WOD Tuesday Feb. 24/09

(Inverted Burpee workout!)

WOD

21-15-9

KB SWINGS (24KG/16KG)

SKIN THE CAT

BURPEES

Amazing effort by everyone yesterday on Total #2! It was the first time doing the "O" lifts for many of you ... great work!

WOD Monday Feb. 23/09

(8AM Crew looking a little tired out!)

WOD

TOTAL #2

OVERHEAD SQUAT 1-1-1

CLEAN AND JERK 1-1-1

SNATCH 1-1-1

(3 Attempts for each lift - same rules as last weeks CF TOTAL)

WOD Friday Feb. 20/09

(Getting Strong Tim!)

WOD

As Many Rounds As Possible in 20 min

5 Inverted Burpees

10 Pull ups

15 Burpees

WOD Feb. 19/09

(Practicing for my next career as a "Carni")

WOD

"JACKIE"

FOR TIME

1000 M ROW

50 THRUSTERS (45#)

30 PULL UPS

WOD Wednesday Feb. 18/09

(Foisy legs and a shameless gym logo shot)

WOD

CROSSFIT TOTAL!

Back Squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

The CrossFit Total is the sum of the best 3 attempts of the Back Squat, Shoulder Press and Deadlift.

WOD Tuesday Feb. 17/09

(Dawson working up to a max)

WOD (Courtesy of Bev!)

11 rounds for time

11 wall ball shots
11 ball slams
11 med ball cleans

WOD Monday Feb. 16/09

(Pete working the iron cross ... pretty strong for a ginger)

WOD

"HELEN" (Kind of)

400 M Run

21 KB Swings

12 Pull Ups (Dead Hang)

WOD Friday Feb. 13/09

(Very nice thrusters Linds!)

WOD

Complete 5 rounds for time of: 

Hang squat clean/Push jerk 95 pounds, 15 reps
Run 400 meters

*Reminder - There are no evening classes tonight*

WOD Thursday Feb. 12/09

(Thrusters and Box Jumps are not fun ... just ask Dylan!)

Two rounds for score of:

Tabata Squats 
Muscle-up for four minutes

Rest

No rest between finishing the squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes. (4 minutes rest) Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round. Substitute 5 pull-ups and 5 dips for each muscle-up if necessary.

*Reminder that there will be no 5:30 Class on Friday as I am attending a gymnastics certification course this weekend*

WOD Wednesday Feb. 11/09

(Caused Pete/ginger/skeletor to go down like he had been shot!)

WOD

DEADLIFT

3-3-3-3-3

THEN

500M ROW

OR

5 * 100M SPRINTS

WOD Tuesday, Feb 10/09

(Very strong Tim)

WOD

50 Thrusters (65#/45#)

50 Box Jumps (36"/24")

30 Thrusters

30 box Jumps

20 Thrusters

20 Box Jumps

SIGN UP INFO!

OK so here is the class sign up info!

http://docs.google.com/Doc?id=dcj6gcqd_18fkjpzvhb

CROSSFIT GAMES

ANYONE INTERESTED IN THE CROSSFIT GAMES QUALIFIERS? THEY ARE BEING HELD MAY 2-3 IN FREDERICTON, NB. YOU CAN GO AS A COMPETITOR OR A SPECTATOR!

SO FAR IT LOOKS LIKE WE HAVE A FEW PEOPLE GOING DOWN TO COMPETE ... KIM, DAWSON, PETE AND MYSELF CURRENTLY. ANYONE THAT IS INTERESTED PLEASE LET ME KNOW!

HERE IS A VIDEO FROM LAST YEARS GAMES

http://media.crossfit.com/cf-video/CrossFitGames08_VonHighlights1.mov (MAC)

http://media.crossfit.com/cf-video/CrossFitGames08_VonHighlights1.wmv (WINDOWS)

WOD Monday Feb. 09/09

(Just another happy crossfitter!)

AS MANY ROUNDS AS POSSIBLE IN 20 MIN

200M RUN

20 PULL UPS

20 KB SWINGS (40KG/24KG)

*Don't forget to sign up for the class you are attending* (see previous posting)

CLASS SIGN UPS

Due to the increasing number of members I am implementing an online class reservation system as well as adding an additional class. (Monday/Wednesday 630-730). I am hoping to have the system up and running sometime tomorrow. I am going to be limiting class sizes to 6-8 people per class. 

Until I have it up and running please just use the comments section to reserve a spot in tomorrow's classes.

THANKS!

WOD Friday Feb. 06/09

(Dave going overhead)

WOD

21-15-9

Overhead Squats

Ring Dips

WOD Thursday Feb. 05/09

(Having fun with BURPEES)

IT'S THAT TIME AGAIN!!

"FILTHY FIFTY" 

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

(Fight Gone Bad)

WOD

3 Rounds for Time

7 Muscle Ups

15 Deadlifts (225#/185#)

Row 1000M

WOD Tuesday, Feb 03/09

(Some sandbag fun!)

5 Rounds for Time

15 Deadlifts 

12 Hang Power Clean

9 Front Squats

6 Push Jerk

(135#/95#) Use the same weight for all exercises

WOD Monday, February 02/09

(Fight Gone Bad!)

WOD

"KAREN"

150 Wall Balls for time