WOD Monday March 1/10

Complete 5 rounds of

8 Shoulder Press (As heavy as possible)

rest 60 seconds

Max rep Pull Ups or muscle ups

rest 60 seconds

In 3 minutes do as many Handstand Push ups as possible

WOD Friday February 26/10

WOD

Friday Choice Day!

*Due to the S.P.E.A.R seminar being postponed there will be a class this Saturday at 10:00AM* It is on ZenPlanner so be sure to sign up!

"people who eat white bread have no dreams"- Diana Vreeland...

WOD Thursday February 25/10

WOD

Deadlift

3-2-1-1-1

With a partner complete 5 rounds of the following for time:

5 Deadlifts (255#/155#) - this should be heavy so scale up if needed

10 Burpees

While person A completes one round , person B holds a weight over their head (65#/45#). If person B lowers the weight from over their head you both must complete 10 additional burpees before continuing.

WOD Wednesday february 24/10

WOD

Split Squat

3-3-2-1-1

Five rounds for time of:

5 Pistols (each leg)

10 Weighted Step Ups (24/18″)

15 Knees to Elbows

WOD Tuesday February 23/10

Clean (Power or Full)

10 X 2 (on the minute) @ 60% of your 1 RM

rest 5 min

Row 500M

21-15-9

KB Swings

Burpees

Row 500M

WOD Monday February 22/10

Snatch Grip Push Press

5-5-5

WOD

2 Rounds for time

10 Right arm DB Push Press (Hold weight overhead)

10 Left arm DB Push Press

100 ft weighted Bear crawl (with your dumbbells)

10 Left arm DB Push Press (Hold weight overhead)

10 Right arm DB Push Press

rest 5 min

4 Rounds for max reps

1 min Shoulder press (from knees)

1 min sit ups

1 min rest

WOD Friday February 19/10

WOD

Friday Choice Day

The results are in for the Nutrition Challenge!! Congrats to ALL who participated and EVERY PERSON that undertook the challenge and saw it through to the end increased their CF Total and decreased their baseline WOD! The top 3 competitors and their prizes are as follows:

1st Place - Free One Month Membership - Mike McKale

2nd Place - 1 HR massage certificate - Jaime McMahon

3rd Place - CFK clothing - Lindsay Howden

Awesome work!

WOD Thursday February 18/10

WOD

AMRAP in 8 min of

16 Box Jumps (20")

8 Power Cleans (95#/65#)

Rest 4 min

AMRAP in 8 min of

16 Burpees

8 Toes to Bar

*Reminder that the S.P.E.A.R self defence seminar is scheduled for Saturday February 27 from 12 - 4 PM. A $25 deposit is required by Friday to reserve a spot. We need at least 15 people to make the seminar happen. There is about 15 names on the sign up list so please bring your deposit, thanks!*

WOD Wednesday February 17/10

Overhead Squat

15-15-15

WOD

Strict Rowing "Helen"

3 Rounds for time

400M Row

21 KB Swings (24kg/16kg)

12 Strict Pull Ups

WOD Tuesday February 16/10

WOD

CrossFit Total

*If you were participating in the nutrition challenge*

or

10 min of max calories rowed

5 min of max rep HandStand Pushups

3 min of max rep Squats

2 min of max rep parallette shoot throughs

A big congrats to Pete and Perry for completing their Level 1 certification in Montreal this weekend! I showed my support by going to Montreal for the weekend to eat unhealthy food and drink a lot of beer. Look foward to having the boys join Dawson and teach some classes!

WOD Monday February 15/10

*Just a reminder that CFK is closed today for family day*

If you left your size 36B La Senza Bra on the wrestling mat at the gym either Friday or Saturday it is still there for you. What the hell goes on at the gym when I am away for a weekend! hahaha...

WOD Friday February 12/10

Friday Choice Day!

WOD Thursday February 11/10

(Snatch Balance)

WOD

Weighted Pull-Ups

1-1-1-1

5 Rounds for MAX Load

3 Power Snatch

2 Snatch Balance

1 Snatch

Rest a Max of 3 min between rounds

WOD Wednesday February 10/10

("Mitten" Box Jumps - apparently you don't break your fingers this way?)

WOD

8 Rounds for time

10 Burpees

15 Squat Jumps

20 Double Unders

*Rest 1 min between rounds*

*Reminder that CFK will be closed on Monday, February 15, 2010* (Family Day)*

WOD Tuesday February 9/10

Deadlift

1-1-1-1-1

5 Rounds for Max Reps

Max Rep DL (1.5X Body weight)

Max Rep Pull ups (Strict)

*This WOD is not for time. Rest as needed between sets*

WOD Monday February 8/10

WOD

AMRAP in 10 min of

5 Front Squats (95#/65#)

10 unbroken DB Push Press (40#/25#)

Rest 5 min

Tabata Couplet

Knees-to-Elbows

Planche Push Ups

*After last Tabata do AMRAP in 2 min of Double Unders*

WOD Friday february 5/10

(Is anybody else this happy while they work out? hahaha ... good work sis!)

WOD

Friday choice day

WOD Thursday February 4/10

(Ty after a lunchtime workout at Queens - I know you still do bicep curls Ty! lol)

WOD

"Fight Gone Bad"

??? rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

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

WOD Wednesday February 3/10

Strength WOD

Snatch

1-1-1-1

WOD

3 Rounds (12 min time cap)

5 thrusters (155#/115#)

5 muscle ups

20 box Jumps ( 44"/34")

WOD Tuesday February 2/10

WOD

6 Rounds for time

15 Double Unders

15 Burpees

15 Unbroken KB Swings