WOD Monday February 01/10

Weighted Pull Ups

3-3-3

WOD

Back squat (185#/115#)

Max rounds in 10 min of

5-4-3-2-1 ( you must re-rack bar after each set)

Rest 5 min

Max rounds in 10 min of

10 Push Ups

10 Pull Ups (no kip)

WOD Friday January 29/10

WOD

Friday Choice Day! come in to see the magical WODS waiting for you, haha

Congrats to Ryan and Charles for getting their muscle ups yesterday! Well done guys!

Wod Thursday January 28/10

(Karen on her way down!)

WOD

Every minute on the minute do 2 Power Snatches (60% of 1 RM)

Continue for 10 min.

Rest 5 min

AMRAP in 10 minutes

10 Box Jumps

10 Hollow Rock

WOD Wednesday January 27/10

(I know you're fighting to get those elbows up Bruce! I can see it in your face! )

WOD

Deadlift

3-3-3-3

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

(Some great videos of Martin will be up soon showing some amazing gymnastics skills!)

WOD

Max Height Box Jump

"Jackie"

1000M Row

50 Thrusters (45#)

30 Pull Ups

WOD Monday January 25/10

WOD

Snatch

3-3-3-3

Tabata Burpees

rest 1 min

Tabata Handstand Hold (or HSPU on box)

rest 1 min

Tabata Pass Throughs

*Tabata = 20 seconds of work followed by 10 seconds of rest. This is repeated 8 times*

Thanks to all that came out on saturday for the CFK/Waterloo team workouts! Lots of PR's in the 1 RM Deadlift and we got our first female 300lbs DL! Congrats Crystal (Video will be posted soon)

WOD Friday January 22/09

WOD

FRIDAY CHOICE DAY

Anyone signed up for the CFK/CF Waterloo challenge on Saturday please be at the gym between 12:30-12:45

WOD Thursday January 21/10

WOD

In 10 minutes do 25 Push Press (135/85) and with whatever time is remaining do as many double unders as possible.

Rest 5 min

In 10 minutes run 800M and with whatever time is remaining do as many paralette pass throughs as possible.

WOD Wednesday January 20/10

(Happy Birthday to our very own "Manfred Freiherr von Richthofen")

5 Rounds for Time

11 Power Cleans (115/85)

21 Burpees

31 Squats

WOD Tuesday January 19/10

WOD

5 Rounds for Max Reps

45 sec Rowing

30 sec rest

45 sec Toes to Bar

30 sec rest

45 sec Double unders

30 sec rest

45 sec Box Jumps (40"/27")

30 sec rest

WOD Monday January 18/10

Deadlift

5-5-5

Tabata Deadlifts (225/135)

rest

Tabata Pass Throughs

WOD - Friday January 15/10

HAPPY BIRTHDAY ANDREW

Here is well kept secret about 'The Andrew' we all know and love...

Back in 2002 while he was travelling over sea's he ran out of money and was starving. So while enjoying the sights of Siberia he saw a recruiting sign. 'Join the Mighty Red Army, we'll feed you 3 squares a day and make you into a real man!' Seeing that he hadn't eaten for weeks Andrew enlisted. I was lucky enough to find one of his old Comrades Vladimir Smirnov, Vladimir told me quite a few stories about "crazy stick legs canuck" (ie. Andrew). In fact, he sent me a picture of Andrew from his first day in the Red Army. I know Andrew hoped that this picture would never see the light of day but...


Here it is for your viewing pleasure.

ANDREW'S BIRTHDAY WOD
(Here are the actual WOD'S)

WOD #1

33 OH Lunges (45/25)

33 Toes to Bar

33Ring Dips

33 Squats

33 Supermen

33 Push Press (65/45)

WOD #2

AMRAP in 7 minutes

10 Wall Ball (20/14)

10 Pull Ups

rest 2 min

AMRAP

10 KB Swings

10Box Jumps (24"/18")

WOD #3

"Burpee in/Burpee out"

50 Burpees

25 Paralette Pass Throughs

50 Sit Ups

25 "Thursters" (DB Clean/Thruster/Burpee/Man Maker)(40#/25#)

50 Burpees

WOD Thursday January 14/10

(HAPPY 31st BIRTHDAY PETE!

WOD

15 Clean and Jerks @ Body weight

Run 1979M (about 2km)

15 Clean and Jerks @ Body weight

1 "Special lift"

*Bring an extra pair of shoes to run outside - if you forget you are still running you will just be doing the clean in jerks in your socks/barefeet*

Just a quick reminder that Saturday classes count towards your weekly limit. If you are signed up for a 2X a week membership please only sign up for 2 classes a week, etc.. (including Saturdays)

WOD Wednesday January 13/09

With a Partner

3 Rounds for time

10 Deadlifts (225/135)

15 Front Squats (55#/35#)

20 Burpees

25 Sit Ups

Only one person can be working at a time. You must allow your partner to finish the exercise before continuing on to the next one.

(Congrats Foisy for getting onto the ERT!)

WOD

Snatch

5-5-5

AMRAP in 20 min

15 KB Swings (24kg/16kg)

20 Box Jumps (36"/24")

10 Burpees

(Next time you lack motivation or are tired ... suck it up ;)

WOD Monday January 11/10

WOD

Front Squat

2-2-1-1-1-1

Football Gone Bad

Three 1 minute rounds for time:

1. DB Thrusters 45 lbs
2. Box Jumps 20" box
3. Push Ups
4. Double Unders
5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

WOD Friday January 8/09

WOD

Split Jerk

2-2-1-1-1-1

Short WOD of your choice after the Jerks

*Saturday classes will be again next Saturday (January 16th)*

WOD Thursday January 7/09

(Somebody turned 31 on Saturday ... Hopefully she wore those wonderful socks on her special day!)

WOD

There will be 4 stations set up. You will have 10 minutes at each station to complete the task specific to each station. If you finish before the 10 minutes is up you get the remainder of the 10 min as a rest period.

Station one: Timed 500M Row

Station two: 100 Burpees for Time

Station three: 200 Double Unders for Time (if you are absolutely horrendous at doubles you can sub 400 singles - if your birthday was on saturday you can't sub anything)

Station 4: Timed 800M Sprint - Bring some outdoor clothing/Shoes

Add all 4 times up for you total. If you fail to complete a station in the 10 mins you will be penalized.

WOD Wednesday January 6/09

WOD

Squat Cleans

2-2-1-1-1

As many rounds as possible in 20 min of

1 Round consists of

2 Power Cleans @ 50% of 1RM

5 Burpees

4 Power Cleans @50% of 1RM

7 Burpees

6 Power Cleans @ 50% of 1 RM

9 Burpees

WOD Tuesday January 5/10

WOD

In 7 min perform 40 Box Jumps (40"/27") with the remaining time do as many muscle-ups as possible.

rest 3 min

In 7 min perform 25 Burpees. With the remaining time do as many DB snatches (or KB snatches) as possible. (40#/25#) Alternate hands as often as needed.

WOD Monday January 4/10

(While surfing the internet I came across this gem. I have no comments for this but please feel free to post what you think to the comments section!)

WOD

"CROSSFIT TOTAL"

3 attempts to get a max lift in the following

Deadlift 1-1-1

Shoulder Press 1-1-1

Squat 1-1-1

*Today is day 1 of the nutrition challenge Dawson has set up! Please make sure you have emailed him your measurements, etc, and don't forget to fill out your daily food log!* GOOD LUCK EVERYONE!