6 Rounds for time of:
5 Power Cleans, 155 pounds
10 Box Jumps, 24" box
5 Cleans, 155 pounds
10 Burpees
 
Post time to comments.

Mike Burgener on "Splitters" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv]

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
Chest-to-Bar Pull-ups
 
Post time to comments.

 
"Sled Dragging" with Louie Simmons, a CrossFit Journal preview video [wmv]

Do one 45 pound overhead squat the first minute two the second all the
way to the tenth minute, on the eleventh minute switch over to 11
front squats, on the twenty-first minute switch to back squats and
continue as long as you are able.
 
Post results to comments.

 Casey Burgener - 135lb clean plus bands at Westside Barbell - video [wmv]

Snatch 2-2-2-2-2
 
Clean and Jerk 2-2-2-2-2
 
Post loads to comments.

 CrossFit Evolution Gymnastics - video [wmv]

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
 
Post rounds completed to comments.

"Components of a Great Class" with Adrian Bozman and EC Synkowski from the Coaches Prep Course, a CrossFit Journal preview video [wmv]

CFM Team League WOD 1

For time:
20 Chest-to-Bar Pull-ups
20 Box Jumps, 24" box
20 Toes-to-Bar
40 Overhead Walking Lunge steps, 45 pounds
20 Toes-to-Bar
20 Box Jumps, 24" box
20 Chest-to-Bar Pull-ups
 
Post time to comments.

"Ring Dips", CrossFit Journal Preview - video [wmv]

In order to begin training at CrossFit Mississauga you must complete an INTRO session. Call us at 416-561-5055 to schedule as these sessions are by appointment only.

Our INTRO session is a complimentary one-on-one training session during which you'll get a chance to learn a lot more about our program and actually experience a CrossFit workout for yourself. It is by appointment only and is a prerequisite for taking a class. It's purpose is to help us serve you better by getting to know your goals and expectations, fitness level, and experience. After your INTRO, you can choose one of several membership options that give you access to our group fitness program and classes.

PERSONAL TRAINING - If your interested in a more personalized approach and want more information about one-on-one personal training, please contact us.

Six rounds for time of:
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
12 Toes to Bar
 
Post time to comments.

"Death by Clean and Jerk" with Mikko Salo, CrossFit Journal preview video [wmv]

"Tate"
 
Five rounds for time of:
135 pound Thruster, 9 reps
9 Ring Dips
135 pound Clean, 9 reps
9 Pull-ups
 
Post time to comments.

"Jason Khalipa Learns the Backflip" with Carl Paoli, CrossFit Journal preview video [wmv]

Five rounds for time of:
135 pound Power Snatch, 7 reps
14 Kettlebell Swings, 1.5 pood
21 Squats
 
Post time to comments.

Tissue Healing Phases by Kelly Starrett, CrossFit Journal Preview - video [wmv]

"Jackie"
 
1000 meter row
45 pound Thruster, 50 reps
30 Pull-ups
 
Post time to comments.

 "Back Squat Insights" with David Millar, Rob Orlando and Dave Lipson - video [wmv]

CFM will be providing on site therapy (athletic therapist, massage, chiro etc.) beginning in early January.

We will be holding an information session on Wednesday Dec. 22 at 7pm.

Come find out how you can use your work benefits to get a free gym membership.

Front Squat 3-3-3-3-3-3-3
 
Post time to comments.

"Speal v. Khalipa" a CrossFit Journal preview video [wmv]

"Filthy Fifty"
 
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
 
Post time to comments.

 Clean and Jerk Part 4 with Mike Burgener, CrossFit Journal Preview - video [wmv]

Back Squat 3-3-3-3-3-3-3
 
Post loads to comments.

"Learning the Muscle-up" with Jason Khalipa, a CrossFit Journal preview video [wmv]

Seven rounds for time of:
5 Handstand Push-ups
185 pound Deadlift, 10 reps
10 Chest to Bar Pull-ups
20 Double-unders
 
Post time to comments.

 "Playing on the Parallel Bars" at CrossFit Santa Cruz with Tony Budding, a CrossFit Journal preview video [wmv]

21-15-9 rep rounds for time of:
Ring Push-ups
Toes to Bar
Box Jumps, 24"
 
Post time to comments.

 
"Bro-Out in Charlotte" - video [wmv]

*Do the Workout of the Day between Nov. 8, 2010 and Jan. 31, 2011, post your results (time, score, load, etc.) to the comments and you will be entered into a draw to win a free month (Feb. 2011). The more often you do the WOD and post your results, the more likely you are to win.*
 
WOD Posting Competition Update:
So far, the top five members (as of November 30th) are:
Cristina
Torry
Wendy
Bruce
Glenn
 
Remember, only posts for the WOD count. If you do Monday's WOD on Wednesday, it still counts because we don't do the count until the end of the month. Just post it under Monday

For time:
135 pound Thruster, 15 reps
10 Rounds of:
5 Pull-ups
10 Push-ups
15 Squats
135 pound Thruster, 15 reps
 
Post time to comments.

 
Chris Baillie - "Grace"

Push Press 3-3-3-3-3
 
Power Clean 2-2-2-2-2
 
Post loads to comments.

"Andrew Bernstein on Stress", CrossFit Journal preview video [wmv]

"Diane"
 
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
 
Post time to comments.

CFM - "Diane"

*Reminder: CFM will be providing on site therapy (athletic therapist, massage, chiro etc.) beginning in early January. We will be holding an information session on Wednesday Dec. 22 at 7pm. Come find out how you can use your work benefits to get a free gym membership.

For time:                                                                                                                                            Row 1000m                                                                                                                                         155 pound Clean, 30 reps.

Post time to comments.

"Graham Holmberg Talks Push-ups" - video [wmv]

Power Snatch 2-2-2-2-2-2-2

Snatch Pull 3-3-3-3-3-3

Post loads to comments.

21-18-15-12-9-6-3 rep rounds for time of:                                                                                              95 pound Push Press                                                                                                                         Knees to elbows

Post time to comments.

Front Squat bodyweight, 50 reps for time 

20 burpees every time you rack the barbell.

Post time and load to comments.

Complete as many rounds as possible in 20 minutes of:
5 Muscle-ups
95 pound Overhead squat, 15 reps

Post rounds completed to comments.

Five rounds for time of:

50 Squats

40 Burpees

Post time to comments.

Snatch 1-1-1-1-1-1-1

Clean and Jerk 1-1-1-1-1-1-1

Post loads to comments.

"Split Jerk Class" with Tony Budding at Reebok CrossFit One - video [wmv] 

30-20-10 rep rounds for time of:
Deadlift 225 pounds
Wallballs, 20 pound ball
Pull-ups
Kettlebell Swings, 1.5 pood
Burpees

Post time to comments.

"Back Squat Tip with K-Starr" - video [wmv]

Push Jerk 2-2-2-2-2

Clean 3-3-3-3-3

Post time to comments.

Learning the Handstand Walk

Weighted Pull-ups 5-5-5-5-5
 
Box Jump, 1 rep
 
GHD Sit-ups 15-15-15
 
Post results to comments.

"Louie Simmons On Regrets" - video [wmv] 

Body Weight Back Squat, 100 reps for time
 
Post time to comments.

Tommy Hackenbruck at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv]

Row 5K
 
Post time to comments.

Annie T. at CFNE