WOD
"Wendy"
400 meter run
21 deads @ 225/135
21 pullups
400 meter run
15 deads @ 225/135
15 pullups
400 meter run
9 deads @ 225/135
9 pullups

Monday Hours 9am-2pm

Warm Up

400m run
20 OHS
10 Burpees

Skills

Burpee

WOD

1 min. on / 1 min. off of burpees for 10 rounds.  Each minute of work should be a maximum effort.  Your score is your total.

Warmup
400 meter run
50 double unders
25 squats
20 Pushups
15 squats

Skills
Press

WOD
Strict Press
5-5-5-5-5-5-5

Warmup
400 meter run
20 thrusters
20 pullups
20 squats

Skills
Thruster

WOD
Fran
21-15-9
thrusters and pullups

Warmup
800 meter run
15 deads
15 pushups
20 dislocates

Skills
Deadlift

WOD
7 deads @ 275/185
12 burpees
200 meter run
5 rounds
post times

Warmup
400 meter run
2-4 rounds of
5 burpees
10 situps
15 squats
10 dislocates

Skills
Front Squat
http://www.youtube.com/watch?v=XkK9-mnDAy4

WOD
Front Squats
5-5-5-5-5-5-5

No rest Barbara
20 pullups
30 pushups
40 situps
50 squats
5 rounds
post times

Congrats from everyone at CF Mississauga you guys! We're all so happy for you.

A huge thank you to everyone who came out to Lulu Lemon Sherway for the CrossFit Demo Yesterday! As always everyone from CrossFit Mississauga was perfect! You guys are the best!  We love you all! A big thank you goes out to the staff at Lulu for making this all happen. You guys are all great! And all the brave athletes who jumped out of their box and tried a workout on the spot, you guys rock!! Takes a lot of guts to do that in front of a crowd. Some serious CrossFitters in the making. We had a blast and can't wait to get back there!

Warmup
10 burpees
20 squats
15 dislocates
2-4 rounds

Skills
Summo Deadlift

WOD
Max deadlifts @ 2 X Bodyweight in 10 minutes.
However, you must employ the summo deadlift
for at least half of your reps to complete this
WOD as Rx'd.

Warmup
400 meter run
20 dislocates
25 squats   
30 pushups

Skills
squat

WOD
bottom to bottom tabata squats for 8 rounds
400 meter run
35 burpee pullups
post score for bottom to bottoms and your time for the remaining portion of the workout.

On Sunday there will be someone in from Toronto Weightlifting in who will be supplying olympic lifting shoes to anyone who is interested.  They are $130.  This is a rare chance to actually get to try on and find the proper size, rather than order blindly off the internet.  Anyone who is in needs to be paid and committed by Saturday so that I can have to sizes in in time.  Let us know.

WARM UP

10 Pull Ups
10 Burpees
20 Lunges
20 Dislocates
400m Run

SKILLS

Jerk

WOD

Go for a 1 rep max Clean and Jerk.

Pyrros Dimas

WARM UP

10 Dislocates
10 Pull Ups
10 Push Ups

2-3 Rounds

SKILLS

Pull Up

WOD

Pull Up Progression

We'd like to send out a huge thank you to everyone who came out to our hearing yesterday and to everyone who offered their support. To think that so many people offered their time make us feel very loved by all of you (even if council refused to allow you the right to speak). It's times like these that remind us of how great we have it and how the people at CrossFit are the real magic behind the gym. We'd also like to congratulate John Swallow on his victory.

It's still a long road ahead and we won't be going anywhere. We will be appealing the decision and from what I understand, this can be a very lengthy process.

Warmup
400 meter run
50 double unders
20 dislocates
20 pushups

Skills
Ring Dips

WOD
400 meter run
50 ring dips
400 meter run
50 pushups
400 meter run
50 burpees
post times

WOD
400 meter run
21 push press @ 95/65
12 chest to bar pullups
5 rounds

Warmup
400 meter run
2-3 rounds of:
10 dislocates
15 squats
10 pullups

Skills
Snatch

WOD
Work up to your 1 rep max clean, clean and jerk or snatch. Post max loads.

WARM UP

10 Burpees
20 Squats
20 Dislocates
10 Pull Ups
10 Push Ups

SKILLS

Squat

WOD

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

WARM UP

20 Lunges
20 Burpees
20 Pull Ups
20 Push Ups

SKILLS

Clean

WOD

30 Air Squats
7 Clean and Jerks @ 155/100
30 KB Swings @ 53/35

3 Rounds

Check out Mel. P.

WARM UP

20 Back Extensions
30 Squats
20 Burpees
20 Push Ups

SKILLS

Deadlift

WOD

Deadlift

1-1-1-1-1-1-1

Warmup
400 meter run
20 overhead squats
20 dislocates
20 box jumps

Skills
pushup

WOD
"Glenn Baker"
50 squats
50 pushups
50 burpees
3 min rest
50 squats
50 pushups
50 burpees
post you times for round one and round two and your total time.

Want to improve your Helen, Kelly or Nancy time or run faster and further.
Join our 3 hour running skills class.
Just like you learned Olympic lifting and gymnastics form, running is a
skill that needs to be learned and practiced.
Class includes;

Video analysis (before and after)
POSE running theory
Drills, Drills and more Drills
Injury prevention & recovery
Introduction to Crossfit Endurance

You will be running approximately 2 miles in total

Sunday Aug 23rd from 1-4pm Cost $25
Instructor : John Knox

WOD
50 deads @ 135/95
50 situps
400 meter run
4 rounds
post times

Warmup
400 meter run
2-3 rounds of:
10 dislocates
20 pullups
30 squats

Skills
Jerk

WOD
Jerk
5-5-5-5-5-5-5

or

50 strict press @ 135/75 for time

Starting this Saturday, August 29 we are starting an Olympic Lifting class.  It will run every Saturday from 8:30 to 9:30.  Free to all members, come on out if you want to improve you Oly skills.  Each day we will concentrate on either the Clean, the Jerk, or the Snatch. 

Warmup
20 burpees
20 dislocates
20 situps
20 squats

Skills
Cleans

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

Warmup
400 meter run
20 dislocates
20 pushups
20 lunge steps
20 situps

Skills
Thrusters

WOD
7 thrusters@ 135/95
7 burpees
7 rounds

WARM UP

20 Dislocates
20 Hang Cleans
20 Push Press
20 Pull Ups

SKILLS

Power Clean

WOD

Power Clean

5-5-5-1-1-1

Warmup
400 meter run
2-3 rounds of:
10 dislocates
10 pullups
10 pushups
20 squats

Skills
Power Snatch

WOD
"Randy"
75 power snatches @ 75#/55#
post times

WOD
30-25-20-15-10
Sumo Deadlift high pulls @ 65/45
pushups
pullups
Thrusters @ 65/45
post times

Warmup
400 meter run
20 pullups
20 Situps
20 pushups
20 dislocates

Skills
Back Squat

WOD
Squats
7-7-7-7-7-7-7