Sunday, March 31, 2013

Saturday, March 30, 2013

Thursday, March 28, 2013

Gym closed tomorrow... Good Friday

Open WOD 13.4...

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.








Wednesday, March 27, 2013

5 rounds

5 power cleans
10 burpees




Tuesday, March 26, 2013

Hey crew, just to let you know we are doing some time trials at the CHHS track tomorrow 4:30. This will coincide with the regular CrossFit 4:30 class
3 rounds

20 KB Swings
10 T2B
200 m run


________________

'Caveman diet' may help combat obesity, diabetes

Monday, March 25, 2013

1 km run
then do
7 rounds
7 push press
7 pull ups

3 down and 2 to go!!

Yeah Team Badlands!! What a great effort this week. Currently sitting in 56th place Canada West!!

What is someone like me doing in the open?

Sunday, March 24, 2013

Thursday, March 21, 2013

13.3...

12 min Amrap
150 wallballs
90 double unders
30 muscle ups

medicine balls already to go...

Lunch hour girls take on 13.3...

Wednesday, March 20, 2013

Short but not so sweet :)

20-10-5
Thrusters
Lateral jumps over bar






Tuesday, March 19, 2013

4 rounds

30 sit ups
15 wallballs
30 double unders or 200m run

"Build it and they will come"
4:30 slays!!

Monday, March 18, 2013

5 rounds

5 SA dumbell Snatch rt arm
10 push ups
5 SA  dumbell Snatch left arm
20 air squats

Sunday, March 17, 2013



Some Irish sayings..

"Count your joys instead of your woes; Count your friends instead of your foes."

 “You've got to do your own growing, no matter how tall your grandfather was.”

“A good laugh and a long sleep are the two best cures” (...and maybe some Irish Whiskey)

Thursday, March 14, 2013

Open Wod #2


10 min AMRAP
5 shoulder to overhead 75/115
10 deadlifts 75/115
15 box jumps 20/24


Why do we do this??? Because it is fun LOL



Wednesday, March 13, 2013

5 rounds
10 Dumbell thruster
15 Box jumps
20 Double unders

Markus and his mom doing some post Wod Stretches

Tuesday, March 12, 2013

Surprise! its FGB time


 Oh dear! An inhaler? It really was a fight gone bad!!








Monday, March 11, 2013

100 Squats front or back with or without a pink cast :)


Welcome Back Ellen!

Sunday, March 10, 2013

Saturday, March 9, 2013

Open WOD 13.1 is in the books!


 A picture is worth a thousand words!! Ruth is ready!!