110131 WOD:

20 box dips
20 1 arm hang snatch (each arm)
200m run

5 rounds for time

warm up: 3 rounds
10 push ups
20 air squats
5 bridges (shoulders)

110128 WOD:

5 rounds for time
12 grounded
24 SDHP (KB or DB)

warm up: 3 rounds
10 push ups
turf length walking lunges (DnB)
samson stretch (30 seconds each side)

110127 WOD: "Steve"

So, after some thought and consideration, we have decided that Steve has earned a WOD (it is a WOD that will progress too...
Pattee has one coming also...watch for it ;o)

Run 5/3K

warm up: 3 rounds
15 KB swings
cross kicks
10 dips

110126 WOD: another bench mark :o)

"CrossFit Total"

1 rep max:
back squat
shoulder press
deadlift

score = total of highest weight for each

warm up: 3 rounds
50 jump rope
10 good mornings
10 step kicks (each leg)

110125 WOD: WLCF meet Karen...

"Karen"

150 Wall ball shots

for time

warm up: row 500m
3 rounds
10 hollow rocks
shoulder mobility (10 fwd/back)
strech pecs - 20 secs each side

Also** tonight is the Nutrition talk with Todd Widman, CFHQ level 3 trainer with our friends at Imperial CrossFit!! 5:30pm - $10 check it out if you can (bring a chair & dress warm)

110124 WOD:

10. 9. 8. 7. 6. 5. 4. 3. 2. 1.

Push ups
Med Ball Cleans
Box Jumps

warm up:
run 400m

3 rounds of
30 high knee toe touches
Farmer's Carry

110121 WOD:

"Grace"

clean and Jerk (135/85)
30 reps

warm up: 3 rounds
liberty lunges
bridge
10 pull ups



Check out her power and look at her form!!

And here is our 6am crew busting out the WOD (our first girl in the box!!)

110120 WOD:

*Bench Mark
100 sit ups

for time

warm up: 3 rounds
15 KB swings
30 jumping jacks
10 push ups

mobility

110119 WOD:

Todd coming down & Hidi going up - working the reverse wall climb!!

Today's WOD :o)

21-15-9

Deadlifts (50% body weight)
Burpees

warm up: 3 rounds

2 min jump rope
10 Clean & Jerk (45lbs)

110118 WOD:

5 jumping squat swings
skip 100m
10 dips

10 rounds for time

warm up:
row 500m

3 rounds: 10 leg lifts, Frankenstien's
mobility: good mornings, shoulder dislocates, forearm stretch

110117 WOD:

Run 200m
7 reverse wall climbs (up and back down)

4 rounds for time

warm up: 3 rounds
10 push press
10 sit ups
10 MBC's

Rather than taking today as a day off (being MLK day)
Make today a day of service...

110114 WOD: 5 50's

50 air squats
50 push ups
50 box jumps
50 sit ups
50 wall ball

warm up:
run 400m
10 good mornings
shoulder mobility (10 swings)

110113 WOD:

4 rounds:

row 500m
rest between rounds, lowest time is your score

warm up: 3 rounds
15 hollow rocks
5 handstands (hold min. 20 seconds each)
5 L-sits (progression in rounds)

110112 WOD:

21-18-15-12-9-6-3

KB swings
SDHP
box step high kicks (alternating legs)

warm up:
5 ring dips
25 jumping jacks
10 bench press (45 lb)

110111 WOD:

5 rounds for time:

30 Mountain Climbers
15 squat rows
30 skater slides

warm up:
10 shoulder dislocates
50m high knees
10 pull ups

110110 WOD:

21 - 15 - 9

Thrusters
push ups

warm up:
2 min jump rope

then 3 rounds
10 liberty lunges each leg
10 sit ups
10 air squats

110107 WOD:

2 - 4 - 6 - 8 !!

run 200m
walk 200m
run 400m
walk 200m
run 600m
walk 200m
run 800m
walk 200m

For time :o)

warm up: 3 rounds
10 good mornings
10 ring rows
Farmer's Carry (turf down and back)

110106 WOD:

side step squats (step hold 1.2.3.4, step hold 1.2.3.4, etc)
5 down, 5 back

30 second boxers (double punch/alternating)

10 rounds - muscle endurance

weather permitting: run 400m for time

warm up: calf stretches (use box or wall)
samson stretch 30 sec each leg
30 sec side plank (each side)

3 times

110105 WOD:

1 min high knee toe touches
1 min - 15 shoulder presses (strict) THEN
remaining time do max reps of jumping lunges
1 min rest

5 rounds

Score = total number of lunges

warm up: turf down and back
2 sets each
butt kicks
Frankenstein's
high jumps
grapevine's

Bridge work

110104 WOD:

15 minute AMRAP

30 jumping jacks
20 deadlifts
10 tricep dips

warm up:
row 500m

3 rounds: 10 OHS, 5 pull ups (or 15 ring rows) 5 pistols each leg

110103 WOD:

HAPPY NEW YEAR!!!

We are looking forward to many more success stories in the year ahead!
Congrats to all of you who have worked so hard this past quarter! We are very proud of your progress and your committment to not only yourselves but also to your classmates!

today's WOD:

10 push ups jacks
10 wall balls

5 rounds for time

warm up:
run 400m

then 3 rounds
20 sec pec stretch each side
10 Good Mornings
10 sit ups

also: check out our page on Post Holiday Rehab :o)