Sunday, August 30, 2009

August 30th

3 rounds for time of:
15 burpee broad jumps
15 walking lunge broad jumps

Saturday, August 29, 2009

August 29th

5 rounds for time:
20 double unders
20 box jumps
20 wall balls

post time to comments

Friday, August 28, 2009

August 28th


10 round for time:
3 reps  Front squat 3/4 body weight    
3 reps  Push Press 1/2 body weight    

Thursday, August 27, 2009

Wednesday, August 26, 2009

August 26th


5 push ups
25 sit ups

10 push ups
20 sit ups

15 push ups
15 sit ups

20 push ups
10 sit ups

25 push ups
5 sit ups

Or do the  AC/DC WOD:



Will is pumped for the AC/DC concert tonight!

Nice shorts!!!

 Ready to rock out the WOD!

Tuesday, August 25, 2009

August 25th

5 rounds for time:
Row 400m
5 HSPU

post time to comments

Monday, August 24, 2009

August 24th

For time:
5 rounds
7 OVHS
7 Weighted Ring Dips

post time and weight to comments

Saturday, August 22, 2009

August 22nd

1 km run for warm up then do:
5 rounds for time:
5 deadlifts
10 burpees

post time and loads to comments

Friday, August 21, 2009

August 21st

Squat 3-3-3
Bench Press 3-3-3

post loads to comments

Wednesday, August 19, 2009

Patsy's Pick

For time:
100 pull ups
100 push ups
100 sit ups
100 squats

post time to comments

Tuesday, August 18, 2009

August 18th

For time
4 rounds of:
400 meter row
14 thrusters

or

For time
10 rounds of:
100 meter sprint
10 burpies
when done rounds do 50 sit ups

Monday, August 17, 2009

August 17th

5 rounds for time:
7 pull ups
21 burpees

post time to comments

Sunday, August 16, 2009

August 16th




CrossFit Nutrition Certification presented by Robb Wolf in Edmonton this past Saturday. If you are tired of measuring food and counting blocks... do we have something for you!

Friday, August 14, 2009

August 14th

For time:
50 push ups
50 sit ups
50 double unders or fast skipping 150 revolutions

40 push ups
40 sit ups
40 double unders 0r fast skipping 120 revolutions

30 push ups
30 sit ups
30 double unders or fast skipping 90 revolutions

20 push ups
20 sit ups
20 double unders or fast skipping 60 revolutions

10 push ups
10 sit ups
10 double unders or fast skipping 30 revolutions

post time to comments

Thursday, August 13, 2009

Gearing up for Harvest

4 rounds of:
10 tractor tire flips
20 sledge hammer swings - alternating hands
400m run

post time to comments

Wednesday, August 12, 2009

August 12th




For time:
150 box jumps - make sure hips are fully extended before returning to the start

Box jump variations - demo video

Tuesday, August 11, 2009

August 11th

Rest Day

Relax - repair - re-energize!
Don't forget to stretch

Monday, August 10, 2009

Gymnastics Day!

10-9-8-7-6-5-4-3-2-1 of:
toes to bar
ring dips
handstand pushups

Sunday, August 9, 2009

August 9th

Shoulder Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1

post loads to comments

Saturday, August 8, 2009

August 8th

Squats and hill sprints for time:
10 squats at the bottom of the hill
Sprint up the hill
10 squats at the top
Run backwards down the hill
Repeat x 5

Thursday, August 6, 2009

August 6th

Medball clean Thruster burpies over 400m
4 time

Tuesday, August 4, 2009

August 4

Squat Cleans
Two every minute for 10 minutes