Kids CrossFit 9:30 tomorrow

Kids CrossFit class Saturday 9:30
Adult CrossFit 10am

The event at Spectrum planned for 12:30 on Saturday has BEEN CANCELLED

Fun Friday...

"Murph"

For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

12 min AMRAP

6 Single Arm  Dumbell Power Snatch (R)
3 burpies
6 Single Arm  Dumbell Power Snatch (L)
3 burpies

7 thrusters
14 ring push ups
21 Double Unders

Ring push ups with Carl - GWOD

Ghuenda all smiles after she crushes the 1/2 marathon in Calgary!

50 Front squats

40 T2B

30 Shoulder Press/Push press

then finish with a

400m run

 ___________

The primary factor in a successful attack is speed."

                                                    Lord Mountbatten

Badlands CrossFit Kids Saturday 9:30am

CrossFit Kids as a Physical Education Curriculum

_______

Adult CrossFit at 10am

Fun Friday...

A team of two complete:

2000m run
300 wall balls
300 box jumps

10 Thruster
50 DU
8 thruster
40 DU
6 Thrusters
30 DU
4 thrusters
20 DU
2 thrusters
10 DU

Yeah she is finally here! Welcome Miss Scarlett Congrats Lindy and boys!!

Front Squat
5-5-5-5-5

Gym CLOSED Monday

WOD at 10am today

3 rounds

15 deadlifts
7 front squats
4 push press
200m run

then:
1 muscle up

Fun Friday...

This pigeon was found at the front door but do not let this scare you FUN Friday will be fun  :) 

For Time:
1000m run
80 squats
60 box jumps
40 kettle bell swings
20 OVHS

3 rounds of:

4 min AMRAP
5 pull ups
10 HH Squat Cleans
rest 1min

Badlands Kids CrossFit showing us what they can do!

2 rounds

400m run
30 wall balls
15 pushups

For time:    
     12 Turkish get-ups, Right arm
     30 Swings
     12 Overhead Single Arm squats, Left arm
     30 Swings
     12 Turkish get-ups, Left arm
     12 Overhead Single Arm squats, Right arm
     30 Swings

And if you want a little more fun:

5 rounds

5 Muscle Snatch
10 Box jumps
50 DU/ or 100m run

Burgener Warm-up

Our newest Badlands members...

Happy Mother's Day

Mother's Day  - Globe and Mail

Oh yeah Fun Friday...

 Regional WOD Event 4:

100 wallballs
100 c2b Pullups
100 one legged squats
100 SA Dumbell Snatches

10 min AMRAP

5 T2B
10 High Hang Power Cleans
5 Shoulder to Overhead

21-15-9

Deadlifts
Box Jumps

___________

 and then these two decide to go for max deadlift. Oh yeah girls!

 Team WOD

in teams of two

one partner will do a  200m run
while the other does max push ups
switch

one partner will do a  400m run
while the other does max KB Swings
switch

one partner will do a  800m run
while the other does max air squats
switch

Monday Monday

3 rounds

800m run
tire flips(3/1)
20 Burpees
sled pull (75/35lb)
200m farmers carry

Are sleds pulls supposed to be that much fun? Well  looks like more fun for Miley :)

A HUGE thank you to all that came out for the garage WOD!

FGB Fiday

Fun Friday...

Badlands CrossFit Kids class will be at 12:00pm this Saturday

2 Rounds
15 OVHS
15 Ring Dips
15 Thrusters
15 Pullups
15 Pistols

5min AMRAP

5 Power Cleans
5 T2B

rest 5 min then

5 min AMRAP
10 wallballs
10 box jumps

Mila 5 years old nails a 20 in box jump! What the heck!!!