Archive for May, 2010

June 1st: Go Hard Or Go Home

Last weekend was the qualifier to get into the CF Games. The competition was outstanding! One of our good friends from Calgary (David Mullback above) did amazing! So proud of him! It was a tough go for him as he caught food poisoning the night after his 1st event. He was sick for two days straight but still fought hard and continued on with the remaining 4 events. We look forward to seeing him compete in full force next year.

WOD:

Part 1:

Let’s see if we can beat your 400m Run time.

400m sprint

Part 2:

This is a spin off from one of the WOD’s at the Canadian Regionals.

35 Wall Ball

15 Burpees

4 rounds for time.

posted: 31 May 10   ·   Category: PostsNo Comments

May 31st: Turkish Get Up

WOD:

21 Turkish Get Ups (right arm)

400m Run

21 Turkish Get Ups (left arm)

50 Double Unders

21 Turkish Get Ups (right arm)

50 Double Unders

21 Turkish Get Ups (left arm)

Run 400m

For time.

posted: 30 May 10   ·   Category: PostsNo Comments

May 30th: Canadian Regionals

This weekend is the Canadian Regionals in Okotoks, Alberta (Just outside of Calgary). Can you believe it is snowing here! The weekend has been amazing and it has been awesome to watch these amazing Crossfitters go for it. We really wish all the athletes good luck, but especially our fellow BC Crossfitters. Good luck to everyone!

WOD:

Each station is 1 minute. And the clock is continuous.

Row

KB Swings

Ab mat Sit ups

Box Jumps

V-sits

Rest

3 rounds for time.

Track all your reps for a total score. For rowing count your calories.

posted: 29 May 10   ·   Category: PostsNo Comments

May 29th: Angie

WOD:

“Angie”

100 pull ups

100 push ups

100 sit ups

100 air squats

for time.

posted: 28 May 10   ·   Category: PostsNo Comments

May 27th: Pull and Dip

posted: 27 May 10   ·   Category: Chalkboard TimesNo Comments

May28th: Grouse Grind

Hey guys we are sorry but we will have to postpone our Grouse Grind Event as it will not be open until mid or late June. We will let you know when we have a new time organized. Thanks and have a great weekend!

Strength:

Push Press 1 rep max

WOD:

400m Run

21 Front Squats (135lbs/95lbs)

4 rounds for time.

posted: 27 May 10   ·   Category: PostsNo Comments

May 26th: HSPU

posted: 27 May 10   ·   Category: Chalkboard TimesNo Comments

May 27th: Pull and Dip

Technical:

Snatch

WOD:

Snatch (95lbs/65lbs)

Ring Dips

10-9-8-7-6-5-4-3-2-1 for time.

posted: 26 May 10   ·   Category: PostsNo Comments

May 25th: Wall Ball

posted: 25 May 10   ·   Category: Chalkboard TimesNo Comments

May 26th: HSPU

Strength:

Back Squat 20 reps (body weight)

WOD:

3 HSPU

10 Toe To Bar

20 Double Unders

7 rounds for time

posted: 25 May 10   ·   Category: PostsNo Comments