WOD

"Diane"

21-15-9

Deads @ 225/135

Handstand Push-Ups

WOD

Overhead Squat

1-1-1-1-1-1-1

WOD

"The Bear Complex"

WOD

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Scale as needed

This one was yesterday's off the main site. Enjoy!!

WOD

"Chelsea"

5 pull-ups

10 push-ups

15 squats

every minute on the minute for thirty minutes.

If you fail to complete a minute before the end of the thirty minutes, finish out the remaining time by completing as many rounds as possible.

Post your completed amount of minutes as Rx'd and your rounds completed (if any) in the remaining time.

WOD

G.I Jane

as per Tate!

WOD

Power Clean

3-3-3-3-3

Push Press

5-5-5

WOD

7 Hang Cleans @ 135/95

12 Burpees

7 Rounds for time.

WOD

Helen

400 meter run

21 kettle bell swings @ 53/35

12 pull-ups

3 rounds for time

WOD

Squats

10,10,10,10,10

Post Max Loads

WOD

7 Rounds of:

7 Thrusters @ 95/65

7 Chest to Bar Pull-Ups

7 Burpees

WOD

Max Reps in 20 mins of Hang Power Clean and Jerk @ 95/65

BUT ...

Every minute on the minute you must complete 10 push ups.

Renea, we're hoping that you recover quick and you're back with us soon. 

WOD

Deadlifts

1,1,1,1,1,1,1

Post max loads

Open 9-4

WOD

Take on One of the Girls!!

That's right! any one of the girls you want. Post your girl and your times.

WOD

Designed specifically to help ease the guilt from eating all that food this past weekend.

Cind-Eva

800 meter run

Three rounds of Cindy

(5 pull-ups, 10 push-ups, 15 squats)

5 rounds for time

Post times

WOD

Squats

2,2,2,2,2,2,2

Post max loads

Congrats to Melissa, Angie, Lars, Servos, Kevin, Cam, Jon, Kristin, Mark and Heather Arnold on the cert last weekend!

WOD

"Fran"

@ 135, 95 or at Rx'd weight

Your Choice

Post loads and times

Welcome back Scotty T (left). And Kozy, where are you? We miss you. 

WOD

10-9-8-7-6-5-4-3-2-1 of:

Cleans @ 135/95

Box Jumps @ 20"/16"

WOD

"Julio"

5 Deadlifts @ 225/135
10 Pushpress @ 95/65

Max rounds in 20 minutes.

This is to celebrate Julio's last day as a free man. Hit this hard for Julio everyone!

WOD

Overhead squats

15,15,15,15,15,15,15

Post max loads

WOD

7 Front Squats @ 135/95
7 Hang Power Cleans @135/95
7 Burpees
7 rounds for time

Congratulations Julio!  Have a great time on your honeymoon.

WOD

5 Min. of Pull Ups

5 Min. of Air Squats

3 Min. of Pull Ups 

3 Min. of Air Squats

1 Min. of Pull Ups 

1 Min. of Air Squats

WOD

CrossFit Total

1 rep max of the following:

Back Squat

Shoulder Press

Deadlift

Warm up well. You only get three attempts at making your lifts.

Post your totals

WOD

21-15-9

Deads @ 225/135

Burpees

WOD

"Renea"

Max Power Clean and Jerks in 10 Min. @ 135/95

As a special treat to all everyone, on November 15 @ 1 PM there will be a Kettle Bell Seminar right here at CrossFit taught by Ajamu Bernard.  There is a sign up sheet here at the Gym.  Cost is $75.  We hope everyone can join us.  

WOD

15 Deads @ 135/95

15 Push Ups

10 Rounds 

WOD

Back Squats

100 reps for time

@185/115

Post times

WOD

30 sec pullups, 30 sec rest
30 sec pushups, 30 sec rest
30 sec kettlebell swings @1.5/1 pood, 30 sec rest
30 sec push press @ 95/65, 30 sec rest

5 rounds. Post total reps to comments.

Happy Birthday to CrossFit Mississauga's favourite musician. Happy Fran-day Tyler!

WOD

Back Squat

5-5-5-5-5

Front Squat

5-5-5-5-5

WOD

15 Thrusters @ 95/65

15 Pull Ups

15 Cleans @ 95/65

15 Push Ups

4 Rounds

WOD

Pull-up Progression

Do one pull-up the first minute, two the second minute, three the third and so on until you are unable to complete the required amount of pull-ups for the minute. your score is your last completed minute.

WOD

Deadlift

5-5-5

Hang Power Clean

3-3-3-3-3