July 10th: Team Fun

Team WOD: In teams of 2

Run 400m as a team

25 Unbroken Thrusters with (20kg Bar/15kg Bar) (one person goes, while the other rests)

Repeat 5 times. Both people do 5 sets.

Run 400m as a team.

For time.

posted: 9 Jul 10   ·   Category: PostsNo Comments

July 9th: Heat Wave

We are so glad the hot weather is here! That being said we want to make sure you have a great experience during your workouts. Make sure you hydrate throughout the day. And after a workout you will have lost a lot of water due to both the sweating and the heat, so make sure you replenish yourself immediately after the workout. Have a great weekend!

Strength:

Back Squat 3×5

WOD:

50 KB Swings (24kg/16kg)

5 Toe to Bar

40 KB Swings

10 Toe to Bar

30 KB Swings

15 Toe to Bar

20 KB Swings

20 Toe to Bar

10 KB Swings

25 Toe to Bar

For time.

posted: 8 Jul 10   ·   Category: PostsNo Comments

July 8th: Fight Gone Bad

WOD:

“Fight Gone Bad”

Row for calories

Push Press (75lbs/55lbs)

Box Jump

SDHP (75lbs/55lbs)

Wall Ball (20lbs/14lbs)

Rest

3 rounds. Score by adding all reps and calories together.

With a continuous running clock you spend 1minute at each station for a total of 3 rounds.

posted: 7 Jul 10   ·   Category: PostsNo Comments

July 7th: Team WOD

Strength:

Deadlift 3×5

WOD:

In teams of 2

1 person rows 1000m while the other person does AMRAP double unders

Then both people run 800m

When they return from run the other person rows 1000m while the other person does AMRAP double unders

Then both people finish 800m run together.

Score is total time it took team to do WOD and total Double Unders.

Have Fun!

posted: 6 Jul 10   ·   Category: PostsNo Comments

July 6th: Snatch Work

Strength:

Snatch Balance 5×3

Snatch Pulls 4×5

WOD:

10 Hang Power Snatch (135lbs/95lb)

250m Row

AMRAP 15 minutes.

posted: 5 Jul 10   ·   Category: PostsNo Comments

July 5th: Monday O-lifting

Just a reminder that we have Olympic Lifting every Monday evening at 8pm with Head Coach of Semi-Weightlifting Club, Dieter. Whether you have been O-lifting for years or never tried it before, everyone is welcome. CFWS members $15 and Non-Members $25. All proceeds go to Semi Weightlifting Club.

Strength:

Front Squat 5×3

WOD:

Run 800m

50 Ab mat Sit Ups

50 Good Mornings

3 rounds for time.

posted: 4 Jul 10   ·   Category: PostsNo Comments

July 4th: Push Jerk

Technical:

Push Jerk

WOD:

This one was taken from Crossfit.com

5 Push Jerk ( 40lbsDB/30LbDB)

7 Box Jumps

AMRAP 15 Minutes

posted: 3 Jul 10   ·   Category: PostsNo Comments

July 3rd: Saturday

Practice:

Handstand Holds. How long can you hold a handstand for?

WOD:

30 OH Walking Lunges (20lbs/30lbs)

10 Chest to Bar Pull ups

Farmers Walk (start at front door, walk around building to back door) Use same weight as lunges.

5 rounds for time.

posted: 2 Jul 10   ·   Category: PostsNo Comments

July 2nd: Smile

A couple reasons to SMILE. First, we have added 5 new classes starting this Sunday. Second, its Friday and you have the weekend to play. Third, it feels good.

Strength:

Ring Dips AMRAP

3 x

WOD:

21 Sumo Deadlift High Pull (75lbs/55lbs)

6 Knee to Elbow

15 SDHP

9 Knee to Elbow

9 SDHP

12 Knee to Elbow

15 SDHP

9 Knee to Elbow

21 SDHP

6 Knee to Elbow

For time.

posted: 1 Jul 10   ·   Category: PostsNo Comments

July 1st: Happy Canada Day

Happy Canada Day! We will be holding 7am and noon classes today.

WOD:

40 Double Unders

30 Box Jumps

20 Thrusters

5 rounds for time

posted: 30 Jun 10   ·   Category: PostsNo Comments