WOD 5 Km run! Post times. Also come on out to a run clinic at 10am with John Knox $25

Invincible Ignorance - Click Here

WARM UP

400m Run
21 KB Swings
12 Pull Ups

SKILLS

Power Snatch

WOD

30 Thrusters @ 135/95
20 Power Clean and Jerks @ 135/95
10 Power Snatches @ 135/95
 

CFM Team League Update - Click Here

15 OHS @ 135/95
50 Pull Ups
12 OHS @ 135/95
50 Push Ups
9 OHS @ 135/95
50 Pull Ups
6 OHS @ 135/95
50 Push Ups

 

WARM UP

400m Run
20 Burpees
20 Leg Swings

SKILLS

Clean to Jerk Transition

WOD

Clean and Jerk 
1-1-1-1-1

Let's see some PRs!
 

WARM UP

400m Run
20 Pull Ups
20 Push Ups
20 Dislocates

SKILLS

Air Squat

WOD

10 Pull Ups
20 Push Ups
30 Air Squats
Max Rounds In 15 Minutes
 

WARM UP

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

SKILLS

Power Snatch

WOD

Power Snatch progression @ 75/55.

WARM UP

400m Run
21 Burpees
12 Pull Ups

SKILLS

Front Squat

WOD

Front Squat

3-3-2-2-1-1

WARM UP

400m Run
5 min. of skipping

SKILLS

Air Squat

WOD

"The Chief"

3 min on, 1 min off for 5 rounds of:

3 Power Cleans @ 135/95
6 Push Ups
9 Air Squats
 

 
"Running Fran"

21 Thrusters @ 95/65
21 Pull Ups
400m Run
15 Thrusters @ 95/65
15 Pull Ups
200m Run
9 Thrusters @ 95/65
9 Pull Ups
100m Run

 

WARM UP

400m Run
20 Burpees
20 Dislocates

SKILLS

Deadlift

WOD

50-40-30-20-10 of:

Deadlifts @ 135/95
Sit Ups 

WARM UP

400m Run
50 Double Unders
20 Jumping Squats

SKILLS

Back Squat

WOD

Every minute on the minute you must perform two back squats, for ten minutes.  Your choice of weight, make it heavy, but the weight must remain unchanged for the entire ten minutes.  Take some time deciding on your weight, you want it as heavy as possible, but you don't want to miss a round.
 

WARM UP

400m Run
15 Burpees
15 Pull Ups
15 Push Ups

SKILLS

Jerk

WOD

7 Jerks - 135/95
10 Burpees
15 Pull Ups
7 Rounds
 

WARM UP

400m Run
21 KB Swings
12 Pulls Ups

SKILLS

Sumo Deadlift High Pull

WOD

8 Sumo Deadlift High Pull @ 135/95
200m Run
Max Rounds in 8 minutes
 

WARM UP

400m Run
20 Burpees
20 Presses

SKILLS

OH Squat

WOD

10 OH Squats at 95/65
20 Lunge Steps
Max Rounds in 20 minutes
 

CFM Team League WOD 7 is out, WOD 6 results will be posted Saturday - Click Here

"Fractured Angie"

10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats
10 Rounds

Compare your time today with the last actual Angie that you did.
 

Nice Snatch Tate, thats a PR for sure!

WARM UP

400m Run
20 Burpees
20 Leg Swings

SKILLS

Clean

WOD

Perform 2 Cleans every minute on the minute for 12 minutes at a weight that will challenge you.  You must complete all 12 rounds at this weight for it to count. 
 

WARM UP

400m Run
25 Air Squats
25 Push Ups

SKILLS

Thruster

WOD

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

Thrusters @ 95/65
Pull Ups
 

WARM UP

400m Run
21 KB Swings
12 Burpees

SKILLS

Hang Power Snatch

WOD

4 Snatch Grip Deadlifts
3 Hang Power Snatches
2 OH Lunges
1 OH Squat
30 Rounds, all at 95/65

WARM UP

400m Run
10 Burpees
20 Ait Squats
20 Dislocates

SKILLS

Deadlift

WOD

400m Run
15 Deadlifts @ 275/185
15 Burpees
3 Rounds
 

WARM UP

20 Dislocates
20 Burpees
20 Air Squats

SKILLS

Press

WOD

Press
1-1-1-1-1-1
 

50 Pull Ups
50 Push Ups
50 Back Squats @ 185/115
50 Pull Ups
50 Push Ups
 

CF Mississauga's first Guiness World Record holder - Click Here

WARM UP

400m Run
20 Dislocates
20 OH Squats

SKILLS

Squat Snatch

WOD

"Full Squat Isabel"
 
30 Full Snatches for time.  The prescribed weight for this one is 135/95, but we really want you to hit a weight that's going to allow for good technique.

WARM UP

400m Run
20 Air Squats
10 Burpees

SKILLS

Air Squat

WOD

400m Run
150 Air Squats
400m Run
100 Air Squats
400m Run
50 Air Squats
 

Alastair will be teaching his powerlifting class tonight at 7:00, everyone is encouraged to take advantage!

WARM UP

400m Run
20 Dislocates
20 OH Squats

SKILLS

OH Squat

WOD

Perform 5 sets each to a failure of OverHead Squats.  Keep the weight the same throughout the five sets and rest as needed between rounds.  Post total rep count as your result.
 

WARM UP

400m Run
20 Thrusters
10 Burpees

SKILLS

Thruster

WOD

15 Thrusters @135/95
400m Run
15 Thrusters @ 135/95
 

WARM UP

400m Run
21 KB Swings
12 Push Ups

SKILLS

Zercher Lunge

WOD

20 Zercher Lunges @ 95/65
25 Push Ups
400m Run
4 Rounds