WARMUP
3 rounds of:
10 Overhead Walking Lunges (increase the weight each set)
10 Wallballs

Walking Lunges...[wmv][mov]

SKILLS
Handstand Holds

WOD
"Tabata Cindy"
5 pullups
10 pushups
15 squats
Max rounds in 20 minutes but you must do work in tabata intervals (20 seconds on, 10 seconds off).

Warmup

10 light weight deads

10 squats

10 pushups

3-5 rounds

25 dislocates

try to climb the rope

Skills

Squats

Deadlifts

WOD

20 squats

15 Deads @ 185/135/95

10 box jumps @ 20"/16"

5 burpees

7 rounds

Post times

Warmup

10 dislocates

15 walking lunges

5 pullups

5 pushups

3 rounds

Skills

pushups

We're going to own the technque on these pushups if it kills us!

Developing Pushups...[wmv][mov]

WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds and your total time without rest.

Warm-up

10 dislocates

10 light weight cleans

3-5 rounds

Skills

press, push press, push jerk

Push Jerk...[wmv][mov]

WOD

Shoulder Press 1-1-1-1-1

Push Press 1-1-1-1-1

Push Jerk 1-1-1-1-1

Post max loads

Renea got her first pull-up yesterday night.  It's been a long time coming.  Awesome work Renea! 

Warmup

20 dislocates

10 pullup

10 pushups

15 squats

2-4 rounds

Skills

Thruster

Thruster tri-panel...[mov][wmv]

WOD

30 thrusters @ 65/45

30 sumo deadlift high pulls @ 1.5/1 pood kettlebell

3 rounds for time

Results of the day:

WOD

Torry* - 19:45

John* - 9:59

Lydia - 7:55

Scott* - 12:48

Scott K. - 18:26

Kelly - 14:42

Peter - 13:53

HELEN

Simon - 7:54

Chris B. -  10:17

Heather - 10:02

Andrew - 18:19

Sam - 10:55

Caitlin* - 14:27

Lilly* - 15:31

Wendy - 16:54

Olimpia - 15:16

Anne Marie* - 18:30

Alan* - 11:13

Cec* - 14:56

Glenn - 10:46

Paul* - 12:06

WOD

"Elizabeth"

21-15-9

Cleans @ 135/95

Ring Dips

Scale ring dips as needed using bands

Choose a warmup from the past week that you liked and use it.

Post times

Nice job by everyone this weekend on all the WOD's. Here's the times for Elizabeth.

Kelly* 22:15

Sooz* 13:18

Chris R* (Property of Sooz) 21:58

Glenn 14:55

Simon 10:21

Derek 11:56 (sub pullups for ring dips)

Tyler F* 14:55

Peter 11:59

Warmup

15 dislocates

10 squats

10 pullups

10 pushups

2-3 rounds

really focus on having active shoulders on those dislocates.

Skills

Box Jump

WOD

100 squats

50 pullups

50 pushups

50 kettlebell swings @ 1.5/1 pood

50 box jumps @20"/16"

50 burpees

100 squats

Post times to comments

Who doesn't love this picture?!?!?!

RESULTS

Torry* 22:08

Hana* 22:05

Lydia* 24:27

Tony* 33:11

Lilly* 36:06

Olimpia* 29:26

Sarina 31:36

Alan* 28:41

Katrina (Alt) 19:08

Wendy (Alt) 31:13

Christine J* 22:15

OC 20:30

Leigh* 32:52

Renea 56:50

Andrew 45:15

Danielle 20:54

Angie (Alt) 22:20

Cec* 29:22

Tate 26:07

Baker* 23:28

Alana 31:40

Preston 25:45

Warmup
10 squats
5 burpees
3 rounds

Skills
Hip Drive
http://www.youtube.com/watch?v=yha2XAc2qu8

WOD
Back Squat
1-1-1-1-1-1-1
Lets see some PRs everyone. We'd love to see everyone do this.

  Nice to have you bach Christine!!!

WOD RESULTS

Torry - 65 x 5
Tony - 195
Lydia - 175
Katrina - 165
Wendy - 165
Kelly - 195
Scott J. - 255

Warmup
10 light weight power cleans
10 squats
3 rounds

Skills
power cleans
Power Cleans, Mark Rippetoe ...[wmv][mov]

WOD
"Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles

WOD RESULTS

Torry* 20
Tony* 16
OC 23
Katrina (Alt) 22
Leigh* 19
Gordana 19
Lydia 25
Rob 21
Eric C. 22
Andrew 16
Derek 20
Dean 17
Chris 27
Alana* 13
Wendy * 23
Percy* 18
Sam 20
Vera* 16
Kelly* 19
Olimpia* 15
Scott K. 23
Natalie* 19
Sarina 20

Warmup
15 thrusters with bar or stick
10 pullups
10 dislocates
2 rounds

Skills
pullups
cleaning up the kip and using the bands
Kipping Pullup Concepts...[ wmv]

WOD
50 thrusters @ 95/65
50 pullups
Post times

 
WOD (and Fran) RESULTS
OC 7:49
Scott K 6:23
Rob 9:14
Preston 7:21
Christine J* 16:40
Katrina* 6:41
Lilly* 12:06
Baker 8:22 (fran)
Olimpia 10:39 (1st rx'd fran!)
Vera* 7:26 (fran)
Cec* 13:49 (bday fran)
Caitlin* 16:37 (bday fran)
Angie 10:46 (heavy fran)
Danielle 6:20 (heavy fran)

Warmup
25 squats
15 pushups
10 light deads
2-3 rounds
warmup the deadlift very well before you start this workout.

Skills
Deadlifts
Deadlift Alignment Part 1, Mark Rippetoe...[wmv][mov]

WOD
75 Deadlifts @ 225/135 for time

Eric hanging out with Susie, Steph, Chris, Rob and Charlie at Crossfit Keswick. Thanks Guys!!!!

WOD RESULTS

Christine J. 11:21
Wendy* 10:50
Lilly* 15:39
Tony* 11:50
OC @155 10:36
Serena 9:56
Katrina 6:03
Andrew 12:40
Lydia 8:03
Eric C. @275 12:26
Vera* 6:00
Alan* 7:36
Sarina 7:13

WOD
Fight Gone Bad!!!
Lets post some big numbers this weekend!

WOD RESULTS 

Wendy* 232
Caitlin* 204
Connor* 236
Cec* 191
Lilly* 204
Dom 261
Jay 328
Christine J.* 199
Lydia 326
Peter 294
Kelly 245
Damien 257
Dave K. 249

Warmup
15 pullups
15 pushups
15 squats
2-3 rounds

Skills
Front squat
Front Squat Good/Bad Bi-panel...[wmv][mov]

WOD
"Renegades of Squats"
1 minute of back squats @ 115/75
1 minute rest
1 minute of front squats
1 minute rest
1 minute of air squats
1 minute rest
3 rounds
post total score for each of the three rounds and your totals.

WOD RESULTS

Wendy 241
Gordana 255
Anne Marie 127
Taya* 350
Jordan* 409
Andrew 157
Asterik 247
Olimpia 175
Vera* 156
Tate 270
Kevin 204
Tony 201
Sarina 221
Natalie 208
Josh 247
Michael 231

Warmup
10 dislocates
10 pullups
10 light hang power
3-4 rounds

Skills
Hang Power Cleans
Hang Power Clean... [wmv] [mov]

WOD
Hang power cleans
5-5-5-5-5-5-5

WOD RESULTS 

Wendy 85
Olimpia 100
Susie 82
Vera 95
Alan 135 

WARM UP

2-3 Rounds of Cindy

SKILLS

Burpee Pull Ups

WOD

G.I. Jane

http://media.crossfit.com/cf-video/CrossFit_AmundsonGIJane.wmv

WOD RESULTS

Tab 12:04
Glenn 17:53
Vera* 24:36
Olimpia 19:41
Tyler 20:11
Susie 20:01
Cec* 23:18
Steph* 19:46 

Warmup
20 dislocates
400 meter run
20 pullups

Skills
thrusters
Jackie, Greg Amundson ...[wmv]

WOD
"Jackie"
1000 meter row
50 thrusters @ 45#
30 pullups
post times

WOD Results
Servos 9:29
Leigh* 16:37
Wendy 15:58
Connor 16:09
Christine J* 14:39
John 9:39
Mickey* 9:26
Tab 9:47
Clint 8:55
Eric C 9:23
Scott K 9:39
Angela 12:36
Glenn 7:57
Vera* 16:56
Michael 18:50
Baker 9:44
Peter 8:59

WARM UP

10 Burpees
20 Dislocates
30 Air Squats
10 Burpees

SKILLS

Overhead Squat
http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv

WOD

Overhead Squat
7-7-7-7-7-7-7

 
WOD RESULTS
John 70
Wendy 50
Christine 70
Connor 50
Caitlin 45
Glenn 125

The New Year's WOD is up on YouTube, enjoy! - http://www.youtube.com/watch?v=bXU2IPN0pQE

WOD

50-40-30-20-10
pullups and ring dips

"The Warrior Spirit: Turning Misfortune into Fortune" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

 
WOD Results
Kelly* 46:40
OC* 18:35
Vera* 43:31
Olimpia* 41:20
Baker* 42:38
Glenn 44:21
Sarina* 56:52
Dom 26:53
Josh 42:02

Warmup
10 dislocates
10 squats
10 pushups
2-4 rounds

Skills
The Squat
Air Squat Demo w/explanations...[wmv][mov]

WOD
21 squats
14 Situps
7 Burpees
Max rounds in 20 minutes

WOD RESULTS

Katrina 16
OC 13
Josh 12
Preston 12
Angela 12
Michael 12
Wendy 11
Dean 11
Chris 11
Sarina 11
Glenn 11
Hana 10
Tyler 10
Alan 10
Shelly 10
Torry 9
Cec 9
Anne Marie 9
Sandy 9
Andrew 9
Natalie 9
Peter 9
Derek 8
Tony 8
Mickey 8
Olimpia 7
Vera 5
Mel 4

Warmup
20 dislocates
10-15 pullups
10-15 pushups
15-20 squats
2-3 rounds

Skills
Deads
http://www.youtube.com/watch?v=YS8Tqmf67rI

WOD
Deadlifts
5-5-5-5-5-5-5

WOD RESULTS

Mickey 225
Sandy 105

Warmup
5 pullups
10 pushups
10 cleans @ 45#
2-4 rounds

Skills
Cleans
Clean: The 3d Pull, Coach Burgener...[wmv][mov]

WOD
Pullup Elizabeth
21-15-9
cleans @ 135/95
Pullups

We get em' started young at CrossFit Mississauga!!! Dior, CrossFit Games Champion 2027!

WOD RESULTS
Jay 9:35
Katrina 10:01
OC 10:35
Glenn 10:54
Peter 12:33
Michael 14:15
Sam 16:55
Tyler 19:01
Torry* 8:47
Hana* 9:49
Cec* 12:11
Serena* 12:40
Wendy* 12:54
Mickey* 14:23
Tony* 14:57
Alan* 15:18
Sandy* 16:35
Kelly* 17:00
Andrew* 19:39

Warmup
3-5 rounds of Cindy
5 pullups
10 pushups
15 squats

Skills
Thrusters

WOD
30 thrusters @ 135/95
5 minutes rest
3 rounds
post times for each round

Lydia* 11:05
Katrina 16:50
Eric V. 7:59
Wendy* 13:17
OC* 9:34
Scott K. 14:13
Renea 21:32
Sam 27:08
Peter 19:00

Only two people did this WOD!?!? What's up? Hats off to Lydia and Katrina for taking it on. Everyone else, we're calling you out! Who's got the parts to do this?

Warmup
10 box jumps
10 pushups or 5 handstand pushups
10 walking lunges
3-5 rounds
20 dislocates

Skills
The Jerk
Jerk drill, Coach Burgener...[wmv] [mov]

WOD
Jerks
1-1-1-1-1-1-1

Patricia, nice work on your 260# deadlift. Not bad for day four at CrossFit and your first day ever doing deadlifts. Awesome work!!!

WOD RESULTS

Torry 95
Hana 67
Serena 100
John 125
Rob 195
Alan 135
Tate 255

WOD
15 cleans @ 135/95
400 m run
20 burpees
4 rounds for time

WOD RESULTS

Mel P. 28:30
Angie (OHS) 19:42
Scott K. 27:27
Mickey* 31:12
Sandy* 33:45
Danielle 25:32
Tate 27:48
Kelly 39:01
Josh 24:21

Warmup
20 dislocates
20 pushups
10 pullups
20 squats
2 rounds

Skills
Pullups

WOD
"Fran"
21-15-9
Thrusters and Pullups

WOD RESULTS  

Clint 4:44
OC 4:46
Katrina 4:46
Glenn 4:52
Chris 500 5:00
Tab 6:35
Olimpia 9:10
Wendy 9:37
Andrew 10:11
Tony 18:37
Kelly* 6:30
Vera* 9:13
Alan* 10:45
Torry* 15:17
Mike* 16:22
Hana* 16:48
Preston (Rope) 16:58

WARM UP

20 Hang Cleans @ 45
20 Jerks @ 45
20 Dislocates

SKILLS

Cleans
http://www.youtube.com/watch?v=gXothRwExFg

WOD

Clean and Jerk

1-1-1-1-1-1

WOD RESULTS

Rob S. 195
Andrew 177
Mickey 145
John 130
Tony 130
Katrina 115
OC 110
Christine J. 95
Tory 80
Sandy 55