WOD Thursday October 1/09

(Lindsay is angry at this WOD I think, haha)

WOD

In 20 minutes:

Row 750M then with the remaining time complete as many rounds as possible of

3 Power Snatches @ 135/85
2 Rounds of 3 Pull Ups, 6 Push Ups, 9 squats

WOD Wednesday September 30/09

(Pete finishing a close 2nd at 21 sec ... Tom (not pictured took the title at 19sec!)

WOD

5 Rounds for time

200M Sprint

25 Jumping pull ups

200M Sprint

25 Abmat Sit ups

Rest 2:00 min between rounds

WOD Tuesday September 29/09

(Foisy hard at work during his birthday WOD)

WOD

Deadlift

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

Time to go HEAVY!

Please check the Calendar as Class times have changed and additional classes have been added.

There will be a new 7-8AM class M/Tue/Thrus/Fri

M/Tue/Thurs evening classes will be as follows 5:15-6:15,6:15-7:15,7:15-8:15

Wed - 5:15-6:15,6:15-7:15

Fri 4:30-6:30 Open Gym time (If not an unlimited member this still counts as one of your classes on a 2X or 3X a week membership - There will still be a posted/structured WOD for those who wish to do one)

WOD Monday September 28/09

"Dirty, Trashy, Filthy 25"

2 Rounds for time

25 Box Jump

25 Overhead Squat

25 KB Swings (12kg/16kg)

25 Burpees

25 Push Ups

25 Pull Ups

25 Sit Ups

25 Lunges

25 Push Press (45#)

25 DB Squat Cleans (20#/30#)

Please check the Calendar as Class times will be changing and additional classes are being added.

There will be a new 7-8AM class M/Tue/Thrus/Fri

M/Tue/Thurs evening classes will be as follows 5:15-6:15,6:15-7:15,7:15-8:15

Wed - 5:15-6:15,6:15-7:15

Fri 4:30-6:30 Open Gym time (If not an unlimited member this still counts as one of your classes on a 2X or 3X a week membership - There will still be a posted/structured WOD for those who wish to do one)

WOD

For Reps and Time

Tabata KB Swings

5 Rounds for time

14 Burpees

28 Air Squats

400M Forward Run

400M Backward Run

Training shirtless? Click below to read part 1

Take your shirt off!

Please check the Calendar as Class times will be changing and additional classes are being added.

There will be a new 7-8AM class M/Tue/Thrus/Fri

M/Tue/Thurs evening classes will be as follows 5:15-6:15,6:15-7:15,7:15-8:15

Wed - 5:15-6:15,6:15-7:15

Fri 4:30-6:30 Open Gym time

WOD Thursday September 23/09

HAPPY BIRTHDAY JANET!!!!

Deadlifts

DB Push Press

Sprints

Sets and Reps will be posted when you arrive at the gym!!

WOD Wednesday Sept 23/09

HAPPY BIRTHDAY PERRY!

Click on the picture to see the WOD ...

WOD Tuesday September 22/09

(Happy 32nd birthday Mike!!)

32 min time limit

Max rounds for total weight:

3 Power Snatch

6 OHS
9 Back Squat

Rest as much as needed between sets and increase or decrease weight as needed. The bar can't be set down until the end of the each round or that round doesn't count towards your total weight lifted.

*If anyone wants to go for wings and beer tonight to celebrate all the birthdays this week meet at the gym for 8PM* (Place to be determined)

WOD Monday September 20/09

(Amazing effort this weekend everyone! Very proud of all of you and how you well you represented CFK!)

WOD

21-15-9-15-21

Toes to Bar

Wall Ball

100M Sprint

WOD Friday September 18/09

(Has anyone seen this person? if so please contact me immediately!)

WOD

5 Rounds for time

Run 200M

15 Deadlifts (275#/155#)

Run 200M

2 Minutes rest between rounds

*There will be no 530 class tonight*

Thursday September 17/09

(HAPPY BIRTHDAY ASH!!!!)

WOD

For twenty minutes:

Do as many lunges as possible holding a 45/25 plate directly overhead. But.... everytime you put the plate down your must perform 10 burpees

WOD Wednesday Sept 15/09

WOD

4 Rounds, for time of:

10 DB Mutant Makers

20 Burpees

400M

Rest exactly two minutes between each round.

*A Mutant Maker is a Full Squat Clean into a Thruster*

There will be no 5:30 Class this Friday

WOD Tuesday September 15/09

WOD

For time
Run 200M
30 squats
Run 200M

Complete 10 rounds of
5 paralette pass throughs
7 Pull Ups
9 Knees To Elbows

Run 200M
30 squats
Run 200M

*There will be no 5:30 Class this Friday*

WOD Monday September 14/09

(Was 100 enough to make you a man Andy?!)

WOD

"Death by Snatch"

With a continuously running clock do one DB/Kettlebell Snatch the first minute, two DB/Kettlebell Snatches the second minute, three DB/Kettlebell Snatches the third minute ... continuing as long as you are able. Alternate hands each minute.

Friday September 11/09

(In memory of 9/11)

"Badger"

3 Rounds for time

30 Squat Cleans (95#)

30 Pull Ups

800M Run

WOD Thursday September 10/09

(Congrats to Evan for finishing 2nd place in the Nationals recently!)

WOD

Push Press

1-1-1-1-1

Then

4 Rounds for time

Max Rep Push Press (@65% of 1 RM)

200M Sprint

WOD Wednesday Sept 09/09

(Perry and Harmer discussing their flight plan, haha)

WOD

21-15-9

Squats

Push Ups

rest 5 min

5 Rounds for time

10 HSPU

10 Pull Ups

10 Knees-to-Elbows

WOD

1 round for time

800M Row

40 Ground to Overhead (105#/75#)

40 Burpees

800M Run

(Not fun)

WOD

100 Man Makers

*Every time you break for longer than 1 second or any part of your body other than your chest touches the ground you must do a 200M Sprint*

There will only be a 9AM class on Monday September 7/09 (Labour Day)

(Oh how far we have come Mr. Dawson! ... I think this was muscle up #1 back in Dec!)

WOD

100 Squats

2 Muscle Ups

80 Squats

4 Muscle Ups

60 Squats

6 Muscle Ups

40 Squats

8 Muscle Ups

20 Squats

10 Muscle Ups

*There will only be a special 9AM Class on Monday September 07/09 (Labour Day)*

WOD Wednesday Sept 02/09

(Little person carrying a big person up a hill = fun)

WOD

200M Run

25 Deadlifts (225#/135#)

10,9,8,7,6,5,4,3,2,1

KB swings

Burpees

25 Deadlifts (225#/135)

200M Run