Warmup
10 Walking Lunges
10 Deadlifts
10 Squats
3 rounds

Skills
Hang Power Clean

WOD
50 Wallballs

10, 9, 8 ..., 1 of:
    Hang Power Cleans @ 135/95 and  Box Jumps @ 24"/20"

50 Kettlebell Swings @ 1.5pood/1pood

Post time to comments.

Good luck to the gang in Fredericton this weekend! We will be posting the qualifier workouts on Saturday and Sunday as they are announced.

Go to CrossFit Games Canada East website to view all the information.

WOD RESULTS

Katrina 13:15
Kyle 13:32
Eric C 14:26 (2pood)
Peter 16:57
OC 17:57
Renea 22:29

Kathy 10:58
Sandra 11:17
Torry 13:23
Hana 14:17
Lydia 15:18
Raul(vest) 15:35
Eddie 15:54
Wendy 17:26
Cristina 17:48
Alan 18:40
Priya 19:52
Gordana 21:13
Monica 22:52
Mike 26:57
Christine J 27:21
Scott J 28:57
Stefan 29:29

***The results from today are up as well as the event for tomorrow. Follow the link below to see the results. It was a day filled with fun and controversy but our gym is representing quite well as expected. Good luck to the competitors tomorrow!***

Helen
400m run
21 Kettlebell Swings @ 1.5/1 pood
12 Pullups
3 rounds

OR

Try the workouts from the Canada East Regional Qualifiers here.

 
WOD RESULTS

Raul 7:34 (look out Simon)
Kyle 9:22
Derek 9:41
Paul 9:51
Matt 9:55
Serena 11:09
Tony 11:58 (victorious over Sarina)
Sarina 12:14
Wendy 14:19

Gordana 14:53
Natalie 15:40

Eddie 10:37
Steph T 12:39
Christine J 14:27
Percy 14:29
A-M 18:28
Mike 19:06

The results are in. Congratulations to Danielle who will be representing CrossFit Mississauga in California! Heather missed by one spot as well as Alex Possamai who also missed by one spot. Nice work to everyone!

Warmup
10 burpees
400m run
10 burpees

Skills
Front Squat

WOD
Front Squat
5, 5, 5, 5, 5
Shoulder Press
3 sets of 8-10

WOD RESULTS

Matt 175, 125
Christine J. 95
Lydia 125, 80
Wendy 110, 45
OC 110, 55
Raul 235, 125
Serena 125, 60
Katrina 125, 67
Mike 185
Kell 115, 67
Paul 190, 95
Dean 155, 75
Andrew 165, 115
Alan 115, 85
Erik B. 5 FS, 5 OHP @ 25
           8 rounds in 10 min.
 

Warmup
3 rounds of:
5 pullups
10 pushups
15 squats
10 dislocates

Skills
clean

WOD
"Badger"
30 cleans @ 95/65
30 pullups
800 meter run
3 rounds

WOD RESULTS

Torry 33:51
Hana 32:58
Christine 33:24
John 38:06
Christine J. 52:08
Kelly 48:56
Kristen 41:56
Sherri 38:30
Alana 26:12
Judy 41:35
Renea 51:36
Stefan 44:02
Mike 54:24

Natalie 46:18

OC 28:39
Simon 29:58
Clint 30:57
Eric C. 33:09
Preston 35:09
Andrew 42:22
Olimpia 41:39
Tate 29:32
Tab 34:17
Kyle 31:38

Erik B. 15 rds of "Cindy"
Alan B. 13 rds of "Cindy" 

Warmup
10 pullups
10 pushups
3 rounds

Skills
Muscle-ups
Muscle-up/False Grip Demo...[wmv]

WOD
30 muscle-ups for time

WOD RESULTS

Torry 17:05
Hana 17:45
Christina 12:37
OC 11:46
Wendy 11:46
Sara 9:33
Alana 8:39
Connor 6:39
Tony 9:12
Olimpia 11:57 (50 reps)
Mike 18:11

Aftab 11:04 

Warmup
10 dislocates   
400 meter run
2 rounds of:
15 squats
15 push press

Skills
jerk
http://www.youtube.com/watch?v=gsXY7KxegAc

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

Christine J 100
OC 110
John 115
Raul 185

WARM UP

400m run
10 Clean and Jerks @ 95/65

SKILLS

Jerk
http://media.crossfit.com/cf-video/CrossFitJournal_BurgSC_Part1Pre.wmv

WOD

"Grace"
30 Power Clean and Jerks for time. @ 135/95

or

"Isabel"
30 Power Snatches for time. @ 135/95

Scale up or down as needed.

WOD RESULTS

Christina 11:50
Hana 16:05
Torry 16:10
Wendy 11:14
Dom 9:39
Mike 4:24
Monica 4:41

 
Patricia 9:20
Christine J. 16:14
Rob S. 3:30
Andrew 4:57
Clint 2:02
Simon 2:47
OC 5:28
Katrina 3:46
Mel C. 6:03
Percy 6:41
Heather 3:08

WOD
10 thrusters @ 135/95
10 burpees
Three rounds
Happy Mother"s Day to all our Wonderful moms!!

 

WOD RESULTS

Paul 6:24
Lindsay 7:47
Patricia 10:05
Steph T. 6:15
Matt 4:44
Eddie 8:18
Mike 15:50
Cec 8:31
Chris R. 9:53
Sara 6:20
Raimond 5:38
Stefan 9:23

Jen 8:18
Jay 6:24
Rob 5:48

Peter 8:07

Big CONGRATS! to anyone who ran the half marathon yesterday. Lydia, Baker, Sarina Alan and Mark!

Warmup
400 meter run
2 rounds of:
10 deads
10 jerks
10 kettle bell swins
10 pushups
10 dislocates

Skills
Ring dips

WOD
50 deadlifts @ 225/155
50 Push Jerk @ 135/95
50 kettle bell swings @ 2pood/1.5pood
50 ring dips
scale as needed

WOD RESULTS

Torry 14:03
Hana 14:10
Patricia 26:07
Lydia 19:48
Katrina 19:31
OC 22:35
Serena 25:55
Erik 14:17
Alan 27:08
Olimpia 31:42
Priya 33:13
Sara 24:49
Vera 20:11

Warmup
400 meter run
15 pullups
15 pushups
15 squats
15 cleans
15 dislocates

Skills
Ring Dips

WOD
"Elizabeth"
21-15-9
Cleans @ 135/95
Ring Dips

 

WOD RESULTS

Christine J. 15:20
Katrina 9:06
Patricia 12:14
Sammy 18:34
Dom 10:01

Danielle 12:02
Jenn 12:59

Aftab 10:56

Warmup
20 dislocate
3 rounds of:
5 burpees
10 pullups
15 squats

Skills
Hang power cleans

WOD
Hang power clean
5-5-5-5-5-5-5

Warmup
400 meter run
3 rounds of
12 thrusters @ bar
12 Sumo deadlift high-pulls @ bar

Skills
Sumo Deadlift High-pull
Sumo Dead Lift High Pull...[wmv][mov]

WOD
5 Thrusters @ 135/95
15 pullups
5 Sumo Deadlift high-pull @ 135/95
15 pushups
Max rounds in 20 minutes

Warmup
400 meter run
20 dislocates
25 squats
15 pushups
15 pullups
10 burpees

Skills
Deadlift

WOD
5 double bodyweight deadlifts
20 ring dips
4 double bodyweight deadlifts
18 ring dips
3 double bodyweight deadlifts
16 ring dips
2 double bodyweight deadlifts
14 ring dips
1 double bodyweight deadlifts
12 ring dips
post times and loads
Scale deads as needed.

WOD RESULTS

Matt T. 9:05
Hana 7:30
Torry 8:46
Suhaila 10:11
Patricia 8:35
Raimond 18:05
Kathy 12:09
Katrina 12:13
OC 12:38
Serena 30:58
Olimpia 10:30
Daniella 16:10
Monica 17:02
Pete 18:51
Fernanda 13:04

WOD
5 power cleans @ 185/115
10 burpees
5 rounds

or

Perform with a partner
only one person working at a time
100 burpees
200 pullups
300 pushups
400 situps
500 squats
post times!

WOD RESULTS

Kelly 9:59

Wendy 6:47
Natalie 8:48
Christine J. 10:14
Cec 8:41
John 5:25
Anne Marie 7:35
Aftab 25:12

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

Skills
Back Squat
http://www.youtube.com/watch?v=FVKEl4Wxoqc

WOD
Back Squats
3-3-3-3-3-3-3

or

100 back squats @ 225/115 for time

WOD RESULTS

Sarina 135
Torry 130
Vera 110
Jacqueline 95
Hana 92 
Suhaila 65

Katrina 9:15
Gordana 11:31
Natalie 16:35
Tate 17:12
Pete 19:12
Christine J (@95) 12:11
Monica (@85) 14:12
Wendy (@95) 14:31

Warmup
20 dislocates
400 meter run
100 single unders
15 pullups
15 pushups

Skills
Pullups
100 Pullups for Time (Greg A.)...[wmv][mov]

WOD
400 meter run
3 rounds of:
5 pullups
10 pushups
15 squats
3 rounds of:
10 deads @225/155
20 box jumps @ 20"/16"

3 rounds

 
WOD RESULTS

Torry 33:20
Hana 32:20
Suhaila 41:52
Monica 43:58
Patricia 1:30:44
Kristen 41:13
Jacqueline 46:54
Vera 46:50
Alan 49:53
Kelly 1:07:22
Percy 1:00:43
Priya 47:55
Fernanda 52:01
Daniella 52:18

Katrina 28:52
Serena 37:22
Olimpia 54:43
Derek 49:29
Preston 43:46
Eric C. 38:46
Glenn 54:20
Andrew 49:37
Paul 1:09:02
Simon 29:54
Tab 51:12

Warmup
20 dislocates
400 meter run
10 burpees
15 pullups

Skills
Rowing
Row Corrections, Ia, Greg Hammond, C2 (CFJ Preview)...[wmv][mov]

WOD
500 meter row
50 burpees
50 pullups
post times

 

WOD RESULTS

Gordana 17:57
Rob 11:58
Monica 12:30
Preston 8:25
Dean 8:33
Derek 11:22
Michael 9:01
Kevin 8:41
Andrew 9:43
Aftab 9:23
Eddie 15:40
Daniel 12:01
Steven 13:00

Christine J. 18:10
Daniella 14:18
Jackie 14:16
Vera 14:45
Sherri 14:50
Steph 12:00
Cec 11:47
Kelly 17:58
Steph B. 16:45
Kristen 15:11
Priya 19:15
Sara 15:21
Mike 17:41

Tonight we will be closing a half hour early for the showing of Every Second Counts at the Living Arts Center.  So 7:30.

Warm Up

20 Dislocates
20 OHS @ 45
400m Run

Skills

Overhead Squat

WOD

5 Rounds for max reps of OHS @ 135/95.  Rest as long as needed between efforts.  Post all five totals seperately.

WOD
"Cindy Gone Bad"
1 minute of each of the following:
pullups
pushups
Squats
rest
5 rounds
Post total scores

WOD RESULTS
Raul 496
Matt 439
Preston 425
Glenn 402
Kevin 396
Mel C 391
Rob 378
Daniel 377
Kamil 352
Andrew 336
Tony 318
Natalie 239

Sarina 358
Gordana 348

Hana 417
Torry 406
Steph 390
Kristen 384
Daniela 371
Fernanda 334
Steph B 312
Gord 300
Sara 289
Mike 274
Claire 231

Warmup
400 meter run
3 rounds of:
10 dislocates
15 squats
8 burpees

Skills
Jerk
Grace-Off, Greg Amundson & Dave Leys...[wmv]

WOD
"Grace"
30 Power Clean and Jerk @ 135/95
Post times

Gordana 6:06
Kathy 7:02
Patricia 3:33
Daniella 8:35
Jackie 3:17
Vera 3:17
Erik B. 3:47
Alan 6:36
Natalie 6:46
Cec 9:43
Kristen 4:43
Sara 6:42
Steph P 6:55
Eddie 4:52
Fernanda 14:28

Serena 6:50
Christine J. 9:17
Katrina 3:41
Kelly 2:47
Soo 16:14
Angie 3:12
Andrew 4:14
Dean 10:12
Glenn 3:03
Paul 4:24
Chris 1:37
Kevin 1:59
Mike 5:34
Sarina 12:49
Olimpia 4:15
Stefan 12:59

Is Renea EVER coming back???

Warmup
20 dislocates
10 pullups
10 pushups
20 squats
400 meter run

Skills
Deadlift

Deads
1-1-1-1-1-1-1

WOD RESULTS

Hana 160
Gordana 205
Torry 215
Raimond 180
Katrina 215
Christine J. 240
Wendy 215
Daniella 185
Dean 330
Daniel 335
Steven 255
Fernanda 157
Kristen 190

Warmup
3-5 rounds of:
5-10 pullups
10-15 squats
15-20 squats

Skills
Burpee

WOD
800 meter run
30 box jump @ 20"/16"
15 burpees
4 rounds

WOD RESULTS
Katrina 23:49
Tate 24:32
Derek 24:47
OC 25:13
Dean 25:29
Alan 28:26
Daniel 28:51
Olimpia 28:55
Lydia 29:00
Steven 29:30
Gordana 29:30
Tab 30:00
Steph B 34:24
Steph T 35:18
Renea 39:22
Scott J 39:38

Alexandra 20:15
Michelle 27:55
Fernanda 29:38
Suhaila 34:46
Daniela 34:48
Jackie 35:53
Vera 36:57
Kathy 38:26
Cristina 41:35

Warmup
3 rounds
10 pullups
10 thrusters
10 dislocates

Skills
thruster
Fran - 2:02, Josh Bridges ...[wmv][mov]


WOD
"FRAN"
21-15-9
thrusters @ 95/65
pullups
post times

Cristina 8:57
Christine J 11:02
Daniella 11:04
Steph B 14:57
Susie 6:54
Cec 8:05
Steph T 6:55
Miche 7:12
Vera 10:00
Fernanda 12:37
Suhaila 13:09
Eli 14:11
Jackie 9:37

Soo 8:46

Serena 6:20
Eric C 6:21 (rope)
Daniel 11:16
Wendy 11:31
Sara 25:21
Steven 10:20
Mel C 6:31
Heather 4:56
Monica 9:59 

WARM UP

20 Dislocates
400m Run
10 Burpees
20 Dislocates

SKILLS

Overhead Squat

WOD

OHS

15-15-15-15-15

WOD RESULTS

Raul 105
Serena 85
Katrina 95
Kathy 45
Wendy 45
Lydia 70
Jay 90
Christine J. 60

Saturday 1-5
Mixed Martial Arts Seminar
With Jason Lancuki
There are still some spots available so if you havn't signed up yet feel free to come out! $50 for the full four hours!
Gym is open regular hours but space is limited during the seminar.
If you are participating in the seminar, please remember to bring a T-shirt that you don't mind being ruined.

WOD
400 meter run
30 ring dips
30 kettlebell swings @ 1.5/1 pood
30 pullups
30 pushups
30 squats
30 lunge steps
30 burpees
400 meter run
post times

WOD RESULTS

Hana 16:41
Torry 17:33
Angie 18:17
Alexandra 19:17
Eddie 19:48
Steph N 20:17
Steph 20:19
Natalie 21:14
Cec 21:51
Tony 24:47
Cristina 25:42
Kelly 26:24
Steph B 29:45
Lindsay 31:57

Michael 18:52

Raul 11:27
Aftab 16:49
Rob 17:27
Tate 18:24
Allan 20:54
Danielle 22:22

Derek 19:54