Monday, December 29, 2014

Workouts this week:

Monday and Tuesday - 5:30 PM with Jeremy Bruins.

Tuesday Wednesday and Friday - 10:00 AM with Ray Neary.

Cost is 3 non-perishable food items! We are donating to the food bank at week's end.

Thursday, December 25, 2014

Sunday, December 21, 2014

Holiday Hours


Tues December 23@4:00
Wed December 24@10:00
Fri December 26@10:00

Tues December 30@10:00
Wednesday Dec 31@10:00
Friday January 2@10:00

Cost for members is one non-perishable food item.
Cost for non member drop in is $10 or 3 non-perishable food items.

All proceeds from these workouts will go to our local food bank.

Saturday, December 20, 2014

Laughter is the best medicine...

"The sound of roaring laughter is far more contagious than any cough, sniffle, or sneeze. Laughter is a powerful antidote to stress, pain, and conflict...."

Time to laugh:


Live is all about Asses

You are either:
behavin’ like one,
coverin’ it,
laughin’ it off,
kissin’ it,
bustin’ it or
trying to get a piece of it!

LMAO! :)

Friday, December 19, 2014

Thursday, December 18, 2014

6 min AMRAP

6 Hang Power Snatch
12 ball slams
6 Walking Lunge with same bar

Wednesday, December 17, 2014

5 min AMRAP
10 box jumps
10 situps
10 mountain climber
rest 5 min

4 min AMRAP
10 box jumps
10 situps
10 mountain climber
rest 4 min

3 min AMRAP
10 box jumps
10 situps
10 mountain climber
rest 3 min

2 min AMRAP
10 box jumps
10 situps
10 mountain climber
rest 2 min
1 min AMRAP
10 box jumps
10 situps
10 mountain climber
rest 1 min

Tuesday, December 16, 2014

21-15-9-15-21

Power Cleans
Push ups
Double under after rounds

or


Monday, December 15, 2014

3 rounds

12 Thrusters
12 Situps
12 Burpees

Friday, December 12, 2014

Thursday, December 11, 2014

10 min Amrap

5 T2B
10 Deadlifts
10 Box Jumps


Wednesday, December 10, 2014

5 rounds

5 bear complex
20 double unders

the bear complex:
power clean
front sqaut
push press
back squat
push press


Tuesday, December 9, 2014

AMRAP 3 Minutes
3 Power Clean
9 Burpees

Rest 2 Minutes

AMRAP 3 Minutes
4 Power Clean
8 Burpees

Rest 2 Minutes

AMRAP 3 Minutes
5 Power Cleans
7 Burpees



Monday, December 8, 2014

4 rounds

12 heavy back squats
12 elevated push ups
7 ball slams


Tuesday, December 2, 2014

5 RFT

12 deadlifts
50 Double Unders



Monday, December 1, 2014

Thursday, November 27, 2014

Short and sweet...

5 rounds

7 Hang Squat Cleans
35 Double Unders


Wednesday, November 26, 2014


3 Front Squats
3 HSPU

6 Front Squats
6 HSPU

9 Front Squats
9HSPU

continue this pattern for 7 min...





Tuesday, November 25, 2014

20min AMRAP

5 T2B
10 Deadlifts
15 Wallballs



Monday, November 24, 2014

40-30-20-10

Dumbell SA Ground to Overhead
Box Jumps



Wednesday, November 5, 2014

4 rounds

27 wallballs
10 strict pullups
7 ring push ups

Tuesday, November 4, 2014

5 rounds

10 push press
30 double unders


or
4 rounds

30 DU
10 Gr 2 OVH
10 ring dips

Monday, November 3, 2014

21-15-9

Thrusters
Goblets Squats
Burpees


Or
3min AMRAP

3 heavy thrusters
5 goblet squats
7m burpee long jump then

1000m run then
3min AMRAP

3 heavy thrusters
5 goblet squats
7m burpee long jump

rest 3min then

3min AMRAP

3 heavy thrusters
5 goblet squats
7m burpee long jump

Sunday, November 2, 2014

Friday, October 31, 2014

Thursday, October 30, 2014

5 rounds

9 Ball Slams
7 OVHS
5 Strict Pull Ups



Wednesday, October 29, 2014

7min AMRAP

5 hang Power Cleans
5 toes to bar
5 push ups


Tuesday, October 28, 2014

Kids CrossFit...

Badlands Kids CrossFit:
Tues/Wed 3:30-4:00pm
Tues/Thurs 6:30-7:00pm

10 rounds:

1min
3 Deadlifts
25 double unders
in remaining time AMRAP burpees
rest 1 min


Monday, October 27, 2014

5 rounds

10 kb pistols
10 kb push press
10 box jumps

Sunday, October 26, 2014

Saturday, October 25, 2014

Friday, October 24, 2014

Fun Friday

Complete with a partner:
8 minutes
250m Row
Front Rack Hold 95/65
*one partner rows, one partner holds barbell. Barbell must be held in front rack for other partner to row.
**max distance on rower
 
Rest 2 min
 
4 minutes max air squats
*one patner works at atime
**total squats combined
 
Rest 2 minutes
 
8 minutes
10 box jump overs 24/20
Deadlift hold 145/105
*one partner jumps, one partner holds barbell. Barbell must be held off ground for other person to jump.
**max jump overs

(thanks CrossFit Apex)


Sunday, October 19, 2014

Saturday, October 18, 2014

Friday, October 17, 2014



Calli giving out double high fives!

Thursday, October 16, 2014

4 rounds

15 KB Swings
20 Weighted Walking lunges
200m run

Wednesday, October 15, 2014

4 rounds

3 hang squat cleans
6 HSPU
100m run


Tuesday, October 14, 2014

30 pullups
50 thrusters (45/35)
800m run
50 thrusters
30 pullups


Monday, October 13, 2014


No regular classes today! Special TURKEY WOD at 2pm

Thursday, October 2, 2014

3 rounds

7 HPC
10 Lunges with PC Bar
21 Double Unders


Wednesday, October 1, 2014

8min AMRAP

7 SA KB Thrusters
7 ring push ups
14 180 lunge jumps

Tuesday, September 30, 2014

5 rounds

7 deadlifts
30 air squats
7 HSPU

3 rounds

5 GR 2 OVH 135/95
5 box jumps 40/30
3 bar muscle ups