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.

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.

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! :)

You have been ELFED!

6 min AMRAP

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

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

21-15-9-15-21

Power Cleans
Push ups
Double under after rounds

or

3 rounds

12 Thrusters
12 Situps
12 Burpees

Fun Friday!

10 min Amrap

5 T2B
10 Deadlifts
10 Box Jumps

5 rounds

5 bear complex
20 double unders

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

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

4 rounds

12 heavy back squats
12 elevated push ups
7 ball slams

5 RFT

12 deadlifts
50 Double Unders

Christmas Party on Friday!

21-15-9

Front Squats
HSPU

Short and sweet...

5 rounds

7 Hang Squat Cleans
35 Double Unders

3 Front Squats
3 HSPU

6 Front Squats
6 HSPU

9 Front Squats
9HSPU

continue this pattern for 7 min...

20min AMRAP

5 T2B
10 Deadlifts
15 Wallballs

40-30-20-10

Dumbell SA Ground to Overhead
Box Jumps

4 rounds

27 wallballs
10 strict pullups
7 ring push ups

5 rounds

10 push press
30 double unders

or
4 rounds

30 DU
10 Gr 2 OVH
10 ring dips

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

Remember...turn clocks back

Fun Friday...

5 rounds

9 Ball Slams
7 OVHS
5 Strict Pull Ups

7min AMRAP

5 hang Power Cleans
5 toes to bar
5 push ups

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

5 rounds

10 kb pistols
10 kb push press
10 box jumps

Badland Birthday Party

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)

New sessions start November 3rd, 2014

Calli giving out double high fives!

4 rounds

15 KB Swings
20 Weighted Walking lunges
200m run

4 rounds

3 hang squat cleans
6 HSPU
100m run

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

No regular classes today! Special TURKEY WOD at 2pm

3 rounds

7 HPC
10 Lunges with PC Bar
21 Double Unders

8min AMRAP

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

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