WOD

25 ring dips

25 pull-ups

25 sumo-deadlift high pull @ 75#

25 push press @ 95#

3 rounds for time

Scale as needed

post times to comments

WOD

Front squats 5,5,5,5,5,5,5

Post loads to comments

WOD

Fran

21-15-9

Thrusters @ 95# and Pull-ups

Post times to comments

Nice work yesterday guys!  It was a killer.

WOD

Clean and press 135 lbs.  x  10

50 m lunge walk

5 sets for time.

Rest Day

Nice work G! Wicked Hips!

Christmas Day WOD

3 K run

25 handstand push-ups

50 push-ups

100 sit-ups

200 squats

Post times to comments

Cleans 1,1,1,1,1

Snatch 1,1,1

Deadlift 3,2,1

Post loads to comments

Rest Day!

Good work Tate!

WOD

10 ring dips and 10 cleans @ 135

5 rounds for time

scale as needed

post times and loads to comments

Row 5000 meters

Post times to comments

WOD

Snatch

5,5,5,5,5,5,5

Post loads to comments

Rest Day!

Fran

21-15-9

Thrusters @ 95# and Pull-ups

Post times to comments

WOD

20 double-unders

20 wallballs

10 rounds for time

20# medicine balls, scale as needed.

post time to comments

Nice work Jay!! That was some intense training!

WOD

Deadlifts

5,5,5,5,5,5,5

Post loads to comments

30 Muscle-ups for time

Scale as needed using pull-ups and dips

Post times to comments.

Rest Day

WOD

Clean and Jerk 3,3,3,3,3,3,3,

Post loads to comments

WOD

1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute and so on until you are unable to complete the required amount of pull-ups. Post final minute completed and amount of pull-ups done in the failed minute to comments.

WOD

Angie

100 pull-ups

100 push-ups

100 sit-ups

100 squats

for time

post times to comments

WOD

Diane

21-15-9

Deadlifts @ 225# and Handstand Push-ups

For time

Scale as needed

Post times to comments

Okay we're in! All the gear is moved to the new location with more on the way! Big thanks to Mary Anne Flegar for letting us use the garage and also for finding the new place at Xcel. Regular training will continue and all the new members are welcome.

WOD

GI Jane

100 Burpee chins for time

Post  times to comments

Grace

Clean and Jerk - 30 Reps for time @ 135

Scale weight as needed

Post times and loads to comments

Max Squat

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

Post loads to comments

Today was moving day for Crossfit Mississauga.  Can't wait to see everybody out to the new place, it's a lot warmer than the garage.

WOD:

1 Rope Climb - 10 thrusters @ 95 lbs. - 10 tire flips

1 Rope Climb - 9 thrusters @ 95 lbs. - 9 tire flips

1 Rope Climb - 8 thrusters @ 95 lbs. - 8 tire flips

and so on down to 1 and 1 and 1

Scale weight as needed.  Post times to comments

Max chins

1min rest

Max push-ups

1min rest

Max chins

1min rest

Max push-ups

1min rest

Max chins

1min rest

Max push-ups

1min rest

Max chins

1min rest

Max push-ups

1min rest

Max chins

1min rest

Max push-ups

Perform each round to failure. Your score for each round is your number of completed reps before failure.

Add up total amount of reps for final score. Post score to comments

50 sledge hammer smashes

15 double-unders

5 rounds for time

post time to comments

800 meter run

100 squats @ 135

800 meter run

scale as needed

post times to comments

Crossfit Mississauga is born! We're just working out the details of our space at X-cel Fitness and then we'll start posting WOD's.