For time
Run 200M
30 squats
Run 200M
Complete 10 rounds of
5 pull ups
10 KTE
15 Sit ups
Run 200M
30 squats
Run 200M

WOD Thursday July 30/09

(The most girls that have voluntarily been this close to me ... ever)

WOD

Hill Fun at Fort Henry

*Each Class will meet in the bottom parking lot near the tourist information booth*

After the 7:15 Class we will be going to a local establishment to re-hydrate! Hope to see you there! The plan is Lone Star Patio ...

(Here is the abuser everyone, haha ... refer to comments section of yesterday's WOD)

WOD

21-15-9

Box Jumps

Wall Balls

Double Unders

rest 5 min

5 rounds for total reps

1:00 min max reps double unders

1:00 min rest

Thursdays WOD will be at Fort Henry Hill ...

WOD Tuesday July 28/09

(Kirsten cruising through WOD #1 at the challenge)

WOD

400M Run

Deadlift 30 reps (BW)

400M Run

Deadlift 20 reps

400M run

Deadlift 10 reps

*Compare to May 21/09*

WOD Monday July 27/09

(Serena en route to 15 rounds in the DL/Burpee WOD)

Squat Cleans

1-1-1-1-1-1-1

"FRAN"

21-15-9

Thrusters (95#/65#)

Pull Ups

WOD Friday July 24/09

(Tim locking it out at the challenge!)

WOD

"pick your own poison"

see you tomorrow everyone!

*Today's workout at Fort Henry hill is postponed due to the forecast of thunderstorms*

DUE TO TOMORROW'S FORECAST OF THUNDERSTORMS THE WOD WILL BE AT CFK!

(Some pre-birthday dancing Alix? Why are their not other people dancing on your elevated dance floor? or is it a table? - and are you doing the "robot"!)

Today is Alix's "Champagne" Birthday so we will celebrate with a very special WOD!

"23 for 23"

Each exercise is to be completed for 23 reps. You can do them in any order you like. All 23 reps of an exercise have to be completed before you move onto the next.

Squat

Push up

Sit up

Burpee

KB swing

KTE

DB thrusters

Pull ups

Walking lunge

Par. Pass throughs

Back ext

Double unders

HSPU

Toes to Bar

Box jumps

Step ups

Wall Ball

Med ball cleans

Deadlift (135/95)

Push press (45/35)

Ring rows

Paralette. jumps

Turkish get ups

WOD Wednesday July 22/09

(Awesome pic ... great jerk ... the lift and the guy, haha)

WOD

AMRAP in 10 min

5 Hand Stand Push Ups

5 Burpees

Run 100M

then

AMRAP in 10 min

5 Ring Dips

10 Ring Rows

15 Double unders

*Fridays 7:00AM Bootcamp, 8:00 and 12:15 classes will be run from fort henry hill* We will meet at the bottom of the hill at the visitor information booth PROMPTLY at 7, 8 and 1215!

WOD Tuesday July 21/09

(Congrats ladies! 3rd in rx'd and 1st, 2nd and 3rd in scaled 2!)

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

WOD Monday July 20/09

(We were smiling because it was OVER!)

WOD

Row 500M

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

Then

Back Squat

5-5-5-5-5

WOD Friday July 17/09

WOD

With an Olympic Bar complete the following for time:

Run 400 M

Back Squat X 40

Front Squat X 40

OHS X 40

Run 400 M

Shoulder Press X 40

Push Press X 40

Push Jerk X 40

Run 400 M

Hang Power Clean X 40

Hang Power Snatch X 40

Run 400 M

(You will be missed Ali! ...)

Congrats to the our mad russian on her new job in Alberta! I know I speak for everyone here at CFK when I say it was a pleasure to train with you Ali. Your hard work and determination during each and every WOD was amazing to watch! - your sense of humour was "OK" as well. For a Russian your tolerance for the "drink" wasn't quite up to par but nobody is perfect!

WOD

AMRAP in 10 min

10 Push Jerk (95#/65#)

10 Box jumps

rest 2 min

AMRAP in 10 min

10 Man Makers

10 Toes to Bar

*Reminder - No 5:30 Class on Friday as we are gone to the CrossFit Ontario Challenge*

WOD Wednesday July 15/09

(Perry strikes again, hahaha)

WOD

"NANCY"

5 Rounds for Time

400M Run

15 Overhead Squats (95#)

WOD Tuesday July 14/09

She is flying like a witch! hahahaha)

WOD

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

WOD Monday July 13/09

(Can it be?!?! Dawson doing the Crab Walk in his warm-up?!?!)

WOD

Front Squat

5-5-5

Then choose 2 of the following:

AMRAP in 8 min

3 Parallette Pass Through

9 Double Unders

AMRAP in 8 min

10 DB Thrusters

10 DB Step Ups

AMRAP in 8 min

100 M Sprint

10 KB Swings

*There will be no 530 Class on Friday as we are headed to the CrossFit Ontario Challenge*

("50" Aftermath)

WOD

SURPRISE WOD TODAY ...

"Congrats to Mr. Photoshop himself, PERRY WALKER, for getting his first muscle-up the other day! Not to be outdone AMY HEFFERNAN got her first Pull-up this AM!"

WOD Thursday July 9/09

(Crab Walk Soccer ... Just a quick note to say that the boys DESTROYED the girls in the 5:30 game!)

*This is Thursdays WOD but am posting it early so you can clear your schedule/make up excuses ;) *

"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

WOD Wednesday July 8/09

(Very Intense!)

WOD

21-15-9

KB Swings

Wall Balls

Burpees

Sprint 100 Meters to start and then after every set of exercises

WOD

Overhead Squat * 15

(3 attempts to go as heavy as possible)

rest 10 min

5 Rounds for Time

6 Hang Power Snatch (95#/65#)

6 Burpee Box Jump "OVERS"

WOD Monday July 6/09

(These DL's were fun ... weren't they?!)

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

WOD Friday July 3/09

(Lindsay and some sledgehammer fun!)

Today's WOD is in honour of Dan's birthday a few days ago! Don't worry Dan we didn't forget about you, you just tried to keep it a secret!

WOD

2 rounds of:

In 5 minutes run 400m once, then in the remaining time, do as many 95lbs push press as possible.

Rest 1 minute.

In 5 minutes run 400m once, then in the remaining time, do as many muscle-ups as possible.

Rest 1 minute.

Score is total reps. Runs don't count so get it done fast

WOD Thursday July 2/09

(2 Future CrossFit greats!)

WOD

3 Rounds for Time

15 R Arm DB/KB Snatches (54#/35#)

15 R Arm Deadlifts (135#/85#)

15 Pull ups

15 L Arm DB/KB Snatches

15 L Arm Deadlifts

15 Ring Dips