WOD

100 Burpees for time.

Last night was the first CrossFit Dodgeball night.   We had about ten people turn out and everyone had a lot of fun.  Watch the site for the next time we do it.  We'll probably do it again next weekend.

WOD

1 minute of Thrusters @ 75/55
1 minute of Hang Power Cleans @ 115/75
1 minute of Box Jumps 20"/16"
1 minute of Kb Swings @ 1.5 pood/1 pood
1 minute of Burpees

3 rounds with a 1 minute rest between rounds (fight gone bad style).

Every rep counts for one point with the exception of burpees which count for 2 points each.

Post total reps to comments.

WOD

30 Cleans for time @ 185/115.

Scale up or down as needed.

WOD

100 sit-ups

90 Squats

80 Push press @ 75/55

70 Box jumps @ 20"/16"

60 Sumo deadlift high pull @ 75/55

50 walking lunge steps 

40 kettlebell swings 

30 0verhead squats @ 75/55

20 pistols (Assist as little as needed using a ring)

10 burpee pull-ups

WOD

5 power clean and jerk at 135/95

10 pull-ups

15 ring dips

as many rounds as possibe in 20 minutes

scale as needed

WOD

Jerks

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

Post max loads

Nice deadlift Ang. 265!

WOD

30-20-10 of:

Deads @ 225/135

Jumping Squats @ 45

Dodgeball tonight! Everyone's welcome, 6:00pm. 

WOD

Your choice of girl.

WOD

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

Full Cleans @ 95/65
Pushups
Box Jumps @ 20"/16"

Post time to comments.

WOD

Power Clean

3,3,3,3,3 (compare to Oct 6)

Then choose between:

Weighted Pullup 1,1,1,1,1

OR

Bench Press 1,1,1,1,1

WOD

8 Hang Power Cleans @ 135/95
8 Burpees

8 rounds for time

WOD

"Front Squat Fran"

21-15-9 of:

Front Squats @ 115/75

Pull Ups

NO RACK ALLOWED

Safety First.

Holiday Hours:

Christmas Eve - 6:00 am to 4:00 pm

Christmas - Closed

Boxing Day - Closed

New Years Eve - 6:00 am to 4:00 pm

New Years Day - 10:00 am to 4:00 pm

CrossFit Mississauga will be holding the first "Season's Beatings WOD" on New Years Day.  The actual WOD is still in the works, but we know that it will be a partner workout and will consist of 2009 reps.  We hope that everyone will come out on January 1st and rip it out.  We're letting everyone know now so that all of you will have time to find a partner.  Co-ed is fine. We will post the workout on this weekend's post.

WOD

"Nasty Girls"

50 squats

7 muscle-ups

10 hang power cleans @ 135/95

3 rounds

Scale muscle-ups using 4 pull-ups and 4 push-ups for every 1 muscle-up.

CrossFit Total

Back Squat 1, 1, 1
Shoulder Press 1, 1, 1
Deadlift 1, 1, 1

Post the total of your heaviest lift in each exercise.

WOD

"Thruster Lynne"

Max Thrusters @ 135

Max Pull Ups

3 Min. Rest, for 5 rounds.

As promised, below is the "Season's Beatings WOD" for January 1:

100 Pull Ups

100 Wall Balls @ 20/15

200 Calories on the Rower

200 Sit Ups

100 Push Press @ 65/45

250 Double Unders

100 Deads @ 135/95

150 Push Ups

100 Kettle Bell Swings @ 53/35

100 Cleans @ 95/65

300 Air Squats

100 Burpees

200 Box Jumps @ 20"/16"

9 Co Op Deads @ 500/300

Teams of two, only one partner works at a time.  Co ed is fine.

"Little Girls"

21-15-9 of:
Thrusters @ 65/45
Pullups

3 min rest

30 Power Clean and Jerk @ 95/65

3 min rest

21-15-9 of:
Cleans @ 95/65
Pushups

Post all 3 times and the total time (without rest) to comments.

WOD

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

Deadlifts @ 275/185

Back Squats @ 185/115

Burpees

WOD

15 overhead squats @95/65

15 pull-ups

15 sumo deadlift high-pulls @96/65

15 push-ups

5 rounds for time

WOD

Power Clean and Jerk

3-3-3-3-3-3-3

WOD

As many rounds as possible in 20 minutes of:

8 kettlebell swings @ 2 pood/1.5 pood

12 pullups

15 box jumps @ 20"/16"

WOD

Tabata Deadlifts @ 135/95
Tabata Pushups
Tabata Thrusters @ 75/55
Tabata Air Squats

A Tabata Interval is 20 seconds on, 10 seconds off for 8 rounds. This is a 16 minute workout.

Post total reps to comments.

WOD

Back squats

3-3-2-2-2-1-1-1-1

Most max loads

Welcome back Alex. We can't wait for you to start training with us again.

WOD

"No Rest Barbara"

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

5 Rounds

WOD

5 rounds of max reps of hang cleans @ 135/95.  Rest as needed between rounds.  The set ends when you let go of the bar.  Your score is your total reps.

WOD

"Renea"

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

WOD

20 Burpees

1 Min. Rest

5 Rounds

Post your individual round times and total time for the WOD.

WOD

10 pushups

15 situps

20 squats

as many rounds as possible in 20 minutes

Post total rounds

WOD

As many rounds as possible in 20 minutes of:

15 pullups

20 pushups

30 squats

post rounds and fractions of rounds

WOD

Front Squat

3-3-3-3-3-3-3

WOD

10 Back Squats @ 135/95

25 Air Squats

Max Rounds in 20 min. 

WOD

21-15-9

Deads @ 225/135 and Burpees

5 Minutes rest

21-15-9 

Deads @ 135/95 and Burpees

Rest Day...........WHAT!?!?!?!

From now on, we will be posting rest days. We'll post 3 WODs followed by 1 rest day promoting a 3 on 1 off schedule. This will allow those of us who train 3 on 1 off to stick to the schedule and will give all of us more opportunity to do all the WODs. As it stands right now, many of us are not doing heavy days (you know who you are). By posting rest days there will be less choice of met-con workouts or "non-heavy day WODs" and hopefully force us to do more heavy days. In the end this will make us all much fitter.

Awesome work on the "Season's Beatings" WOD Mel. P and Dave.