August 30th

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

August 29th

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

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August 28th

10 round for time:

3 reps  Front squat 3/4 body weight    

3 reps  Push Press 1/2 body weight    

August 27th

rest day

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!

August 25th

5 rounds for time:
Row 400m
5 HSPU

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August 24th

For time:
5 rounds
7 OVHS
7 Weighted Ring Dips

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August 22nd

1 km run for warm up then do:

5 rounds for time:

5 deadlifts

10 burpees

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August 21st

Squat 3-3-3

Bench Press 3-3-3

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Patsy's Pick

For time:

100 pull ups

100 push ups

100 sit ups

100 squats

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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

August 17th

5 rounds for time:

7 pull ups

21 burpees

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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!

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

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Gearing up for Harvest

4 rounds of:

10 tractor tire flips

20 sledge hammer swings - alternating hands

400m run

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August 12th

For time:

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

Box jump variations - demo video

August 11th

Rest Day

Relax - repair - re-energize!

Don't forget to stretch

Gymnastics Day!

10-9-8-7-6-5-4-3-2-1 of:

toes to bar

ring dips

handstand pushups

August 9th

Shoulder Press 5-5-5-5-5

Push Press 3-3-3-3-3

Push Jerk 1-1-1-1-1

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demo video

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

August 6th

Medball clean Thruster burpies over 400m
4 time

August 4

Squat Cleans

Two every minute for 10 minutes