Fun Friday...

50 SA G2OH
5 Man makers/ Farmers Carry
5 Handstand hold/ Farmers Carry
50 Box jumps
30 sit ups
30 T2B
800m run
50 push ups

4 rounds

10 ovhs
10 pullups
50 double unders

A good read on OVHS!

Double Fun..

21 deadlifts
42 wallballs

15 deadlifts
30 walballs

9 deadlifts
18 wallballs

"Isabel"

30 Snatches

750M ROW
20 burpee box jumps
15 deadlifts
10 jumping lunge pull ups
750M ROW
20 burpee box jumps
15 deadlifts
10 jumping lunge pull ups
750M ROW
20 burpee box jumps
15 deadlifts
10 jumping lunge pull ups
 750M ROW

3 RFT

21 bar thrusters
21 double unders
21 sit ups/T2B

Annie Are You OK?”
 
21-15-9 for time:
Row for calories
Thrusters
Med Ball Clean
SDHP
Wall Ball
Burpees

Linda
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

300 wallballs :)

Back squat 100/70
HSPU

Back squats are worth 2 wallballs
HSPU 1 wallball

You will have 4 attempts in 13 minutes to accumulate as many Back Squats and or HSPU to take away from Wallball total. 150 squats = no wallballs

Run 400m
21 Clean and Jerks

Run 400m
15  Clean and Jerks

Run 400m
9 Clean and Jerks


5:30 crew:

800 m run

10 Clean and jerks
100m run
10 Clean and jerks
100m run
10 Clean and jerks
100m run10 Muscle ups

800m run

Labor Day Fun..

5 rounds of FGB!

Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 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.

Fun Friday...

40 WB, partner holds squat position
40 burpees, partner holds barbell loaded 135/95
40 sit-ups, partner holds plank
40 pull-ups, partner hold plate OVH 45/25

Rest 5 minutes

For time:
20 push-ups
30 DL 225/135
60 box jumps
200 du
800 m run

run 400m
Fran
run 400m
Fran
run 400m

3x
30 Double Unders
20 Sit Ups
10 burpee box jumps

then
25 Ball Slams

5:30 crew

3x
15 shoulder Press
15 t2b
40 air squats

then
60 cal row or 45 ball slams

3x
5 Ring Dips/ weighted
15 OVHS
25 Sit Ups/ weighted

5 rounds

5 Hang Squat Cleans 135/95
10 Bar Facing Burpees
5 HSPU

5:30 crew

5 rounds

5 SA Ground to OVH 95/60
15 Goblet squats
21 sit ups

Fun Friday..are you "Nutts" :)

"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

21-15-9

Power cleans
Front rack walking lunge
Push Press

10min AMRAP

pullups
burpee box jumps

3-6-9-12-15...

keep working up the ladder until time is up

Teams of 3:

 AMRAP 7 of Thrusters:
50 reps at 95/65
50 reps at 115/80
AMRAP at 135/95

3 min Rest

AMRAP 7 Power Clean:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

AMRAP 7 of Dead Lift:
50 reps at 185/135
50 reps at 225/155
AMRAP at 275/185

800m run

5 RFT
10 Dumbell Front Squats
10 Dumbell Push Press
10 SA Ground to OVH

800m run

Fun Friday...

 AMRAP 3 min of:

3 Deadlifts 315/205
3 Bar-facing Burpees

Rest 3 minutes

AMRAP 3 min of:

5 Deadlifts 275/185
5 Bar-facing Burpees

Rest 3 minutes

AMRAP 3 min of:
Bar-facing burpees

5RFT

20 WB
15 KBS
5 HSPU

4 rounds

4 heavy power cleans
8 t2b
400m run

7 rounds

5 pull ups
10 pushups
15 squats
10 thrusters

10min Amrap

5 shoulder to overhead
10 deadlifts
15 box jumps

Fun Friday...

100 DU
10 power cleans

80 DU
8 power cleans

60 DU
6 power cleans

40 DU
4 power cleans

20 DU
2 power cleans

500m-400m-300m-200m-100m Ski Erg
25-20-15-10-5 Slam Ball
15-15-15-15-15 Butterfly sit ups

New Foundations class starting up...

Hello Folks. I will be offering an On Ramp course for Cross Fit newcomers this fall. This is an introductory course that focuses on developing a base level of fitness and learning fundamental movements. Classes will start Sept. 14 and run every Monday/Wednesday from 7:30-8:30. 12 classes in total over 6 weeks. The class will be capped at 8, so there will be lots of instructor interaction. Cost is $150. If you know of anyone who is interested, please have them contact me or the gym.

Coach Ray

100 double unders
10 power snatch

80 double unders
8 power snatch

60 double unders
6 power snatch

40 double unders
4 power snatch

20 double unders
2 power snatch

400m run
45 backsquats

400m run
30 front squats

400m run
15 OVHS

Fun Friday

The "Sandwhich"

80 Calorie row
40 Shoulder to OVH
80 Deadlifts

Teams of 2:
 
200 meter Kettlebell Carry each person
50 Push Press- one person works at a time
200 Run as a pair no weight
50 Push Press- one person works at a time
200 Meter Kettlebell Carry
 
*Partner must hold KB in the rack position while other partner is doing Push Press

21-15-9

thrusters
burpee box jumps

5:30 crew:

6 rounds
5 Thrusters 115/85
5 burpee box jumps

50 tire fips
50 wall balls
50 box jumps
50 t2b

Gym Closed Monday!

 

 Enjoy your long weekend!!

Alberta Heritage Day Facts 

Fun Friday

60 Calorie Row,  60 Power Cleans
50 Calorie Row, 50 Box Jumps (24/20)
40 Calorie Row, 40 Burpees
30 Calorie Row, 30 Wallballs (30/20)
20 Calorie Row, 200 Meter Run

18-15-12

medball sit ups
medicine ball cleans
lateral medicine ball toss

5 rounds

5 burpee long jumps
20 kettlebell swings
50 m sprint

Mini Murph :)

1 km run

then:
10x
6 pullups
12 push ups
24 air squats

1 km run

DOUBLE HANGER Master/Teen CrossFit Games 2015

3x
100 double Unders
7 Hang power cleans and jerks

On Ramp

Next On Ramp starting in the Fall stay tuned for details!

4 rounds

30 sec on 15 off

Squats 95/65
Shoulder press
OVH Walking Lunge
Battling Ropes
Bar Hang
Hand Stand Hold

Badlands CrossFit Kids

Hey summer classes will run on Mondays/Wednesdays at 9 startling tomorrow!

1000m run
50 wallballs
50 push ups
50 wallballs
1000m run

200m run
75 box jumps
10 ball slams

400m run
50 box jumps
20 ball slams

800m run
25 box jumps
20 ball slams

Happy Birthday Canada!!

Partner Wod:

10min AMRAP
1 partner working at a time
200 m sprint with slam ball 40/30lbs

rest 1 min

10min AMRAP
1 partner working at a time
5 pull ups
10 wallball shots
15 KB Swings

rest 1min

5min AMRAP
partner sit ups with medicine ball

5 rounds

12 deadlift 155/105
9 hang power cleans
6 split jerks

Gym closed on Canada Day!

Ray will be doing a special Canada Day WOD at 8:30am

21-15-9

Thrusters
Bar facing burpees

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 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.

10 rounds

10 Back Squats
20 Double Unders

5:30 Crew

3 rounds

400m run/row
33 Wallballs
33 Goblet Squats
33 KB SDHP

4x

10 OVHS
12 T2B/Pullup combo
14 Ring Push ups

5:30

4X
200m Sprint
4 Power Cleans
7 HSPU

100 calorie row
75 box jumps
50 Hang power snatch
75 box jumps

100 calorie row

5x

200m run
7 pullups
20 air squats

Happy Father's Day

12 min AMRAP

1 Hang Power Clean
1 Front Squat
40 DU's

every round add 1rep hpc and fs

5:30 Crew:

3x
15 Deadlifts
10 HSPU
40 DU's

2RFT

200m run
35 wallballs
200m run
20 push ups
200m run
10 T2B
10 Pullups

30 box jump overs
30 ring dips
100m run

20 box jump overs
20 ring dips
200 m run

10 box jump overs
10 ring dips
400 m run

Nice little chipper...

25 pullups
25 squat cleans (95/65)
25 pushups
50 overhead plate walking lunges (45/25)
Run 800
50 overhead plate walking lunges (45/25)
25 pushups
25 squat cleans (95/65)
25 pullups

10MIN AMRAP

40m Farmers Carry
5 ring dips
5 burpee toes 2 bar
5 OVHS with dowel

3 x
24 box jumps
12 deadlifts
6 ball slams


5:30 crew

12min AMRAP
6 lateral jumps

5 ball slams
4 HSPU
3 Clapping push ups
200m sprint
1 MU

4 min AMRAP
10 roll up 180 burpees :)
5 pullups

then
4min AMRAP
25 air squats
10 push ups on med ball

4X
20 Ball Slams
20 Situps
20 DU (60 singles)
then:

3X
200m row
20 push ups
________

5:30 crew
Partner WOD
200 Ball Slams
100 T2B
2000m run

complete each exercise before moving to the next. One partner works at a time. During the run partner 1 runs.. partner 2 does burpees

5 rounds

20 kb swings
15 wallballs


5:30 crew

3RFT
1 min max power cleans
30 sec max pullups
100m sprint

Holiday Monday

No regular classes...

Fun Friday

31 min AMRAP  Partner WOD


The 31Heroes WOD was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

 "Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together."

Partner 1

• 8 Thrusters
• 6 Rope Climbs
• 11 Box Jumps

Partner 2
runs 400m with a sandbag (45/25).

When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

21-15-9
Deadlifts 225/135
Ring Dips

21-15-9
power clean
box jumps
run 200m after each round


5:30 crew:

5 RFT

5 power cleans 105/155
5 HSPU
5  wind shield wipers hanging from pull up bar

1-10 pull ups
2-20 push ups
3-30 jumping squats

5:30 crew
75 power snatch 55/75

In Partners complete:
15 min AMRAP
10 Cal Row
20 Burpees Over Partner
30 Partner Wallballs

Regional Event - Individual Event #1
"Randy"
75 snatches for time (75lbs / 55lbs)

5:30 Crew:

FGB
5 rounds

2-4-6-8-10-12-14-16-18-20

Front Squats 95/65

2-4-6-8-10-12-14-16-18-20
Hand Power Cleans 95/65

Masters Qualifying Event #4

21-15-9
Deadlifts
Box Jumps
HSPU

7 rounds

7 thrusters
7 bar facing burpees
7 pull ups