WOD

"Kalista"

30 Clean and Jerks at Body Weight.  Scale as needed.

Clint's getting married today!  Congratulations Clint from everyone at CrossFit Mississauga. 

WOD

"Nancy"

15 overhead squats at 95/65

400 meter run

5 rounds for time

DAN!!!! We miss you. come back to us! 

WOD

21-15-9 of:

SDHP @ 135/95
Push Jerk @ 135/95
Box Jumps @ 24"/20"

Post time to comments.

WOD

10 Sets of 5 Back Squats.

WOD

50 Pull Ups

50 Push Ups

40 Pull Ups

40 Push Ups

30 Pull Ups

30 Push Ups

20 Pull Ups

20 Push Ups

10 Pull Ups

10 Push Ups

WOD

"Diane"

21-15-9

Deads @ 225/135

Handstand Push Ups

WOD

Clean

3-3-3-3-3-3-3

WOD

100 Front Squats @ 135/95 for time BUT...

Every time you rack or dump the weight you must do 10 Burpees.  Your score is your time and burpee count.

WOD

25 Burpees

25 Deads @ 135/95

25 Thrusters @ 95/65

4 rounds for time

WOD

"10 Cleans in 1 minute"

Your goal is to do 10 cleans in 1 minute or less at the heaviest weight possible. You should do a minimum of 5 sets, adding weight every set. Rest as needed between sets. Your score is your highest weight successful.

Check your score from August 11th to compare.

WOD

Overhead Squat

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

Check out this site

http://cancerthroughcrossfit.typepad.com/gordanas_blog/

I've trained with some of the biggest, strongest, meanest, roughest SOB's out there but this 128 pound blond haired chick takes the title. Keep going Gordana!

WOD

5 Rounds of max pull ups immediately followed by max push ups.  3 min. rest between rounds.

"DiaFran"

21-15-9 of:

Deadlifts @ 225
Thrusters @ 95

Post time to comments.

WOD

Go for a new PR on any 2 lifts that you'd like.  Post lift and max weight.

WOD

"Thruster/Pull Up Progression"

Do 1 Thruster @ 75/55 the first minute, 2 Pull Ups the second minute, 3 Thrusters the third minute, 4 Pull Ups the fourth minute, and so on until you are unable to complete a minute.

WOD

"Helen"

400 meter run

21 kettlebell swings at 1.5/1 pood

12 pull-ups

3 rounds for time

Might be our last chance to do a running workout this year.

Big thanks to Ajamu for the kettle bell seminar. Everyone had fun! 

WOD

21-15-9 of:
Full Clean and Jerk @ 95/65
Burpee Pullups

WOD

Deadlift

5-5-5-5-5

WOD

5 Reps of the Bear Complex @ 95/65

25 Push Ups

5 Rounds for time. 

The bear complex must be completed without dropping the weight for the entire 5 reps, just like the regular bear complex.

Congratulations Chris on joining the 500 pound club.  Look out Julio! 

WOD

100 air squats

50 sit-ups

4 rounds

or

100 air squats

50 push-jerk @ 95/65

4 rounds

Post times

Tyler's playing at the Harp tonight at 9pm.  Come out and see him if you get the chance

WOD

Clean and Jerk

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

WOD

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

Body Weight Deadlifts

Burpees

WOD

8 sumo deadlift high pulls @95/65

12 pullups

max rounds in 20 minutes

Nice work you two!

WOD

"Choose your pain"

400m run OR 500m row OR 50 double unders
25 thrusters @ 65/45
5 rounds

Post your choice and time to comments.

Heavy day for time

100 reps of:

squats @ 225/135

or

deads @ 285/155

or

cleans @ 135/95

Scale up or down as needed

Post exercise, loads and times

Great Birthday Fran Tommy! You smoked it! And Heather, your time and technique were amazing. We're glad you joined Tommy on the Fran.

WOD

50 Reps of the following:

1 Hang Power Snatch

2 Overhead Squats

Both @ 95/65

WOD

Fractured Fran

9-9-9-9-9 of:

Thrusters @ 95/65

Pull Ups

WOD

Back squat 1-1-1-1-1-1-1

Post max loads

WOD

"Reneeeeaaaa"

Max Power Clean and Jerks @135/95 in 10mins

Post total reps to comments.