WARM UP

10 Dislocates
10 Burpees
20 Squats
20 Push Ups
2 Rounds

SKILLS

OverHead Squat

WOD

21-15-9 of:

OH Squats @ 135/95

Deadlifts @ 225/135

WARM UP

400m Run
20 Dislocates
20 Burpees
20 Push Press

SKILLS

OverHead Plate Lunges

WOD

For twenty minutes:

Do as many lunges as possible holding a 45/25 plate directly overhead.  But.... everytime you put the plate down your must perform 10 burpees.  Post both your burpee amount and your lunge total.

Also, we'd like to welcome Renea back to CF Mississauga.  We all missed you Renea!

RESULTS

Madhu 125/70
Cristina 145/70
Lydia 234/50
Gordana 390/30
Mel. C. 228/60
Demien 177/70
OC 239/80
Steph N. 307/76
Josh 161/70
Alan 62/50
Courtney 95/60
Olimpia 86/90
Scott 170/80

Maria 177/55
Alexandra 193/60

Torry 177/70
Siera 195/50

WARM UP

400m Run
25 Dislocates
25 OHS
10 Burpees

SKILLS

OH Squat

WOD

OH Squat
15-15-15-15-15

 

WOD RESULTS

Lydia 75
Steph N. 45
Scott K. 115

Alternate WOD

Hana 25:53
Madhu 27:49
Torry 27:51
Cristina 29:31
Siera 31:40
Maria 28:31
John 23:26
Tyler 24:19
Corey 54:50
Katrina 28:35

WARM UP

21-15-9 of:
Air Squats
Push Ups

SKILLS

Power Clean

WOD

Perform 4 Power Cleans every minute on the minute @ 185/115.  Go until you can't complete a minute.

WOD Results

Cristina 24
Madhu 24
Gordana 26
Lydia 20
Leslie 24
Alexanrda 25
Patricia 22
OC 29
Cec 30
Andrew 17
Courtney 14
Tony 8
Demien 11
Yaw 23 

30 Pull Ups
30 Thrusters @ 95/65
50 Burpees
40 Cleans @ 95/65
30 Push Ups
50 SDHP @ 95/65
30 Pull Ups
50 KB Swings @ 1.5/1

 
We're sad to see Rob go after having him with us all summer.  We're all going to miss you Rob, keep training hard!

"Nicole"

For 20 minutes:

Perform as many max sets of pull ups as possible, but after each set do a 400m run.  Your score is your total pull ups and runs.

Warmup
400 meter run
2-3 rounds 0f:
5 pullups
10 pushups
15 squats

Skills
Front Squats

WOD
30 seconds on, 30 seconds off for 6 rounds of each of the following:
Deadlifts @ 135/95
Pushups
Front Squats @ 135/95
Pullups
Post total scores

WOD RESULTS

Torry 328

WARM UP

21-15-9 of:

Air Squats and Sit Ups

SKILLS

Push Press

WOD

Push Press

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

WOD RESULTS

Hana 60/65/80
Torry 60/65/90
Maria 45/55/60
Mo 95/105/130
Janine 75/85/95
Katrina 90/100/110
John 100/115/125
Alexandra 45/55/60
Raul 155/175/185
Gord 135/155/165 

Warmup
20 dislocates
20 squats
10 pullups
15 squats
10 pushups
10 squats
10 burpees

Skills
clean

WOD
800 meter run
25 hang power cleans @ 155/100
800 meter run
25 power cleans @ 155/100
800 meter run
25 cleans @ 155/100

WARM UP

20 Dislocates
20 Pull Ups
20 Push Ups
200m Run

SKILLS

Air Squat

WOD

50 Air Squats

21-15-9 of:
Burpees and Pull Ups

50 Air Squats

WOD
"The Furious"
Perform @ 135/95
100 Deadlifts
90 Back Squats
80 Power Cleans
70 Jerks
60 Sumo Deadlift High-pull
50 Front Squat
40 Hang Power Cleans
30 Thrusters
20 Power Snatch
10 Overhead Squats
You have 1 hour to complete as much of this workout as possible. Post your time or how much of the workout you finished in the hour.

WOD RESULTS

Mel. P. 17 HPC
Angie Done Thrusters
Eric V. 4 Snatches
Glenn 5 SDHP
Baker 18 SDHP
Kyle 51 Jerks
Luke 12 SDHP
Raul 31 SDHP
Demian 32 SDHP
Chris 500 2 Front Squats

WARM UP

400m Run
20 Dislocates
2 Rounds of "Cindy"

SKILLS

Deadlift

WOD

"CrossFit Total"

1 Rep Back Squat
1 Rep Shoulder Press
1 Rep Deadlift

Nice Guns Jay!!!

WOD RESULTS

Fabrice 415
Torry 435
Hana 380
Susan 315
Katrina 450
John 580
Judy 415
OC 435
Kathy 270
Serena 520
Corey 320
Eddie 675
Patricia 600

WARM UP

21-15-9 of
Lunges and Dislocates

SKILLS

Front Squat

WOD

10 Front Squats
10 Ring Dips
10 Pull Ups
5 Rounds

WOD RESULTS

Torry 9:11
Cristina 9:41
Hana 9:49
Bruce 15:16
Gordana 12:23
Maria 8:46
Katrina 10:58
Susan 10:03
Judy 14:24
OC 9:10
Alexandra 7:57
Andrew 18:56
Wendy 13:43
Cec 12:16
Simone 8:05
Steph 13:13
Eddie 14:46
Chris R. 17:47

Serena 29:03
Chris 500 25:45

WARM UP

30 Air Squats
20 Push Ups
10 Burpees
200m Run

SKILLS

Power Clean

WOD

"Grindy"

5 Rounds of Cindy
10 Reps of Grace
3 Rounds

WOD RESULTS

Torry 20:15
Hana 18:06
Cristina 20:57
Dave 20:39
Maria 31:52
Mike 37:06
Alexandra 28:36
John 37:33
Kelly 36:41

WARM UP

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

SKILLS

Hang Power Clean

WOD

1 minute for max reps of each of the following:

Deadlift
Wall Balls @ 20/15
Front Squats
Double Unders
HP Cleans
Burpees
Back Squats
KB Swings @ 53/35
Jerks
Box Jumps @ 20"/16"

It does not matter where you start, but the order needs to remain the same.  All lifts are done at 135/95.  Double unders count as a half point. (Example - 30 DU = 15 points)

 

Nice work everyone who ripped out the "Pizza Helen."  No pukers, surprisingly!

WOD RESULTS

Lydia 178
Gordana 167
Katrina 202
OC 188
Mel. P. 180
Serena 146
Angie 209
Raul 213
Baker 179
Glenn 137

Back by popular demand is John Knox's running seminar.  It will be this Sunday from 1-4, and the cost is $25. Let us know if you're in.

WARM UP

20 Dislocates
20 Jumping Squats
20 Burpees

SKILLS

Back Squat

WOD

Max Reps of Back Squats @ Body Weight in 15 minutes. Scale as needed.

WOD RESULTS

OC 97
Serena 100
Sonja 78
Katrina 115
Gordana 118

Torry 100
Hana 100
Mike 70
Lesley 130
Maria 187
Cristina 120
Kathy 130
Susan 120

21-15-9 of the following:

Deads @ 225/155
Push Ups
Thrusters @ 95/65
Pull Ups

WOD RESULTS

Adrian 14:51
Dom 12:20
Cec 15:35
Denise 18:02
Scott J. 22:49
Sooz 14:16
Scott 15:23
Al 13:22
Alan 17:24
Cristina 14:52
Alexandra 15:04

Baker 11:30
Eric C. 11:48
Chris B. 11:31
Kyle 11:51
Clint 10:56
Lydia 14:55
Luke 15:56
Steph 12:17
Aftab 15:12
Pete 15:34

Warmup
400 meter run
21-15-9
pullups
lunge steps
dislocates
400 meter run

Skills
deads

WOD
Deads
1-1-1-1-1-1-1

WOD RESULTS

Torry 235
Gordana 225
Corey 155
Madhu 160
Maria 110
Lesley 120
Alexandra 130
Katrina 205
OC 215
John 295
Patricia 295
Baker 340
Alan 245
Clint 500
Caitlyn 125
Tony 345

WARM UP

400m Run
25 Dislocates
15 Clean and Jerks @ 45

SKILLS

Uneven Power Clean and Jerk

WOD

"Uneven Grace"

Perform 30 Power Clean and Jerks @ 135/95 BUT...

The bar is unevenly weighted.  The 135 bar is split 50/40, and the 95 bar is split 30/20.  Your grip must remain standard, as though there is nothing different.

WOD RESULTS

Torry 8:35
Cristina 13:05
Mo 7:05
Madhu 3:02
Maria 5:26
Wendy 7:28
Ross 4:50
Corey 6:41
Serena 5:33
Alan 9:26
Anne-Marie 14:34
Tony A 10:38
Eddie 12:59
Tony 14:32
John K 9:07
Herb 4:32

Lydia 6:53
Gordana 9:43
Patricia 7:11
Baker 7:43
Derek 3:42
Natalie 9:52
Yaw 4:43

WARM UP

30 Lunge Steps
20 Burpees
10 Dislocates
200m Run

SKILLS

Jerk

WOD

Perform 100 Jerks @ 135/95 as fast as possible, but....

Everytime you end a set of jerks, you must full clean then front squat the bar.  NO RACK.

WOD RESULTS

Gordana 23:26
Patricia 42:28
Katrina 19:45
OC 44:26
Scott K. 15:08
Tate 18:53
Eric C. 18:47
Kelly 19:35

Lydia 15:42
Lucey 15:22
Fabrice 17:48
Torry 16:44
Hana 16:49
Cristina 18:40
Maria 11:53
Mila 30:29
Alexandra 21:48
Mo 19:00
Alan 27:53

WARM UP

20 Dislocate
400m Run
10 Pull Ups
!5 Burpees

SKILLS

Push Up

WOD

21-18-15-12-9-6-3 of:

Pull Ups and Push Ups

WOD RESULTS

Lydia (Alt) 10:10
Jay (Alt) 28:00
OC 14:22
Wendy 15:54
Steph N. 9:13
Derek 11:27
Clint (Alt) 35:16
Percy 16:30
Bruce 7:39
Steven 6:16
Daniel 6:26
Glenn 7:56
Preston 8:19
Gordana 11:34
Eric C. 9:20

Madhu 7:17
Cristina 8:45
Maria 8:04
Patricia 12:35
Janine 10:47
Susan 15:28
Alan 12:57
Jonny 15:09
Dave M. 17:45
Baker 9:07
Scott 10:53
Cec 11:25
Simone 13:44
Hana 8:28
Torry 8:34
Mo 17:49
Jessica 20:07
Judy 11:57

Coming Soon ....

WARM UP

10 Burpees
20 Pull Ups
30 Squats
400m Run

SKILLS

Power Snatch

WOD

Power Snatch

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

WOD RESULTS

"Randy"

Cristina 11:30
Maria 9:26
Alexandra 7:23
Patricia 13:47
Janine 8:35
Serena 10:32
Susan 11:11
OC 6:06
Luke 10:49 (One Handed)
Jon 10:00
Nadia 11:51

In 2 minutes, do as many Full Cleans as possible @ 95/65.  Immediately after the 2 minute interval, you have 4 minutes to perform a 400m run. Whatever time is left in the 4 minutes is your rest time.  4 Rounds total. (Each round is 6 minutes.) 

WOD RESULTS

Angie 117/7:48
Mel. P. 88/7:37
Corey 40/9:20
Bruce 81/7:07
Wendy 64/9:40
Tate @ 185 45/8:00
Tiffany 39/11:30
Courtney 61/11:37
Baker 89/6:45
Scott 42/10:22
Kyle 88/8:46
Derek @ 185 29/7:22
Hana 63/8:55
Tony 48/8:11
Sarina 74/9:38

Caitlin 51/11:52
Connor 45/6:37
Serena 94/9:13
Tyler 84/8:20
Madhu 66/10:11
Torry 58/10:23
Alexandra 71/12:21
Dermot 66/10:19
Denise 53/10:20
Jessica 50 13:29

Warmup

400m run
15-12-9:
Air squats
Pushups
Pullups
Burpees

Skill

Pushups/pullups

WOD

100 pullups
100 pushups
100 situps
100 squats

You must work on a 30 seconds on, 30 seconds off round format. Your total number of rounds needed to complete the workout is your score.

WOD RESULTS

Matt T. 20
OC 21
Katrina 24
Baker 23
Glenn 23
Wendy 29
Percy 37
Daniel 25
Clint 29
Mel P 33
Kevin 24
Tab 25
Alan H 26
Eric C 28

Gord 26
Joel 29
Michael D 29
Preston 22
Pete 25

Cristina 29
Torry 24
Madhu 28
Maria 27
Yaw 32
Susan 29
Corey 33
Denise 36
Alan 29
Erik B 23
Scott A 39
Tiffany 31
Courtney 36

WARM UP

400m Run
20 SDHP
20 OH Squats
20 Burpees

SKILLS

SDHP

WOD

10 Burpees
10 SDHP @ 95/65
10 Box Jumps @ 20/16

Max Rounds in 20 minutes.

WOD RESULTS

Cristina 6
Katrina 12
Serena 8
Dom 9
Alan 6
OC 11
Kelly 5
Nadia 5
Paul 7
Angie 12
Josh 12
Mel P 9
Baker 11
Scott J 7
Clint 9
Gord 9
Anne Marie 7
Dave 5
Preston 10
Dave H 8
Scott A 6
Derek 7
Fernie 9
Lauren 4
Eric C 11
Kevin 9
Sam 7
Chris B. 10
Luke 5

Lydia 10

Mo 7
Madhu 7
Torry 8
Alexandra 7
Wendy 8
Kathy 7
Susan 6
Jessica 5