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"Falling Grace"
 
30 Power Clean and Jerks @ 135/95
2 minutes rest
20 Power Clean and Jerks @ 135/95
2 minutes rest
10 Power Clean and Jerks @ 135/95

Post total time excluding rest.

WARM UP

400m Run
21-15-9 of:
Push Ups
Air Squats

SKILLS

Hang Power Clean

WOD

15 HP Cleans @ 135/95
15 Burpees 
3 Rounds

8 teams have now finished the CFM Team League WOD.  The cut off is this Friday at closing, so get going.  The results will be posted Friday night along with the next WOD on the CFMTL site.

WARM UP

400m Run
20 Pull Ups
20 Burpees

SKILLS

Thruster

WOD

30 Thrusters @ 135/95

3 Min Rest.

30 Cleans @ 135/95

3 Min. Rest.

Repeat this until you exceed 10 minutes of work time.  Your score is the rep you are on when you hit 10 minutes.

WARM UP

10 Burpees
20 Push Ups
30 Squats

SKILLS

Power Clean

WOD

Power Clean 
2-2-2-2-2-2 

Nice work on the CFMTL WOD Badditude! You two crushed it.  Only two days left to get your WOD done.

WARM UP

400m Run
2 Rounds of "Cindy"

SKILLS

OH Squat

WOD

"Nancy"
400m Run
15 OH Squats @ 95/65
5 Rounds 

Okay, tonight's the night.  WOD #1 is done as of 8:00pm, and the results will be posted on the blog soon after that, along with WOD #2.  We just want to say that this whole CFMTL has kicked off with a great start, and it is definitely going to make the summer at CF Mississauga a blast!  Amazing performances from so many teams.

WARM UP

400m Run
5 minutes of Double Under Practice

SKILLS

Split Jerk

WOD

30 Clean and Jerks @ Body Weight for time. 

CFMTL Update... WOD #1 Results are in! - Click Here

WOD

10 Burpees
7 Deadlifts @ 225/155
20 Air Squats
10 Rounds 

WARM UP

400m Run
21-15-9 of:
Sit Ups
Air Squats

SKILLS

Press

WOD

Press
5-5-5-3-3-3-1-1-1

WARM UP

400m Run
20 Snatches
20 Dislocates

SKILLS

Power Snatch

WOD

2 min. on/2 min. off of Power Snatches @ 95/65 for 5 rounds. 

WARM UP

400m Run
20 Burpees
30 Air Squats

SKILLS

Hang Clean

WOD

7 Hang Cleans @ 135/95
12 Burpees
7 Rounds 

WARM UP

20 Burpees
20 Deadlifts
20 Dislocates

SKILLS

Back Squat

WOD

In 30 seconds, complete 7 Back Squats.  Add weight and work up to the heaviest set possible while still completing in 30 seconds or less.  Your heaviest weight completed is your score.  Rest as long as needed between sets, perform as many sets as you would like.
 

WARM UP

400m Run
20 Burpees
15 Push Ups
10 Dislocates

SKILLS

Pull Ups

WOD

50-40-30-20-10 of:

Pull Ups
Push Ups
Air Squats 

Good luck to everyone running the Mississauga Marathon!  You've all worked so hard, everyone at CFM is cheering for you.

WOD

"Badger"

30 Cleans @ 95/65
30 Pull Ups
800m Run
3 Rounds
 

Congratulations to everyone who ran the Mississauga Full and Half Marathon!  

WARM UP

400m Run
5 Minutes of Skipping

SKILLS

Strict Pull Ups

WOD

In 20 minutes, perform as many strict pull ups as possible, but every time you let go of the bar, do 10 burpees.  If you are unable to do a strict pull up, assist yourself with a band.

Amazing performance yesterday from The Shats (Alana & Patrick).  Those were some heavy ass 190 lbs. thrusters.  There are a lot of teams that still have to go this week.  It would be a huge help to CFM if you don`t all wait until Friday.

WARM UP

400m Run
20 Front Squats with the bar.
10 Burpees

SKILLS

Front Squat

WOD

Front Squat
3-3-3-3-3
 

WARM UP

21-15-9 of:
Air Squats
Push Ups

SKILLS

OH Squat

WOD

10 OH Squats @ 135/95
50 Double Unders
3 Rounds
 

WARM UP

400m Run
20 Burpees

SKILLS

Clean

WOD

5-4-3-2-1 of Cleans @ 225/155
50-40-30-20-10 of Push Ups

Notice that the words "Power" and "Hang" are not present anywhere in this WOD post.  This can only mean that the Clean that we are prescribing involves a squat, and the bar comes from the ground EVERY time.  Any member who asks Eric or especially Mark whether or not we have to squat risks banishment from CrossFit Mississauga FOREVER.

The CFMTL WOD #2 wraps up tonight at 8:00.  Again, the members at CFM never cease to surprise us with their efforts and determination, we've seen some amazing performances.  The results will be posted on the CFMTL Blog tonight just after 8:00, along with WOD #3, and the new standings.

WARM UP

400m Run
20 Jumping Squats
20 Leg Swings (Each Leg)

SKILLS

Back Squat

WOD

"Heather"

800m Run
100 Back Squats @ 135/95
800m Run
 

21-15-9 of:

Pull Ups
Push Ups
Jumping Squats

3 minutes rest, 3 rounds.
 

"The Two Four"

24 Burpees
24 Power Clean and Jerks @ 115/80
24 Burpees
24 Power Snatches @ 115/80
24 Burpees

 

WARM UP

400m Run
20 Dislocates
20 Air Squats
20 Push Ups

SKILLS

OH Squat

WOD

OH Squat

15-15-15-15-15 

WARM UP

400m Run
10 Burpees
20 Sit Ups
30 Dislocates

SKILLS

Deadlift

WOD

400m Run
21 Pull Ups
12 Deadlifts
3 Rounds
 

WARM UP

21-15-9 of:
Air Squats
Sit Ups
400m Run

SKILLS

Thruster

WOD

10 Minute Alternating Tabata of Thrusters @ 95/65 and Pull Ups.  Your score is your total thrusters and your total pull ups. 

WARM UP

400m Run
20 KB Swings
12 Pull Ups

SKILLS

Hand Stand Push Up

WOD

20 HSPU
40 Air Squats
15 HSPU
60 Air Squats
10 HSPU
80 Air Squats
5 HSPU
100 Air Squats
 

10 Power Snatches @ 135/95
20 OH Squats @ 135/95
30 Push Ups
40 Chest To Bar Pull Ups
30 Push Ups
20 OH Squats @ 135/95
10 Power Snatches @ 135/95

WARM UP

400m Run
20 Dislocates
20 Push Ups
20 Jumping Squats

SKILLS

Press

WOD

Press
5-5-5-5-5

After the presses are done, run 400m once for time.