WOD

Fran

21-15-9

Thrusters and Pull-ups

WOD Overhead squat Fran

21 - 15 - 9

overhead squats and pull-ups

WOD

Deadlift 5-5-5-5-5-5-5-5

"Cindy"

5 pull-ups

10 push-ups

15 squats

as many rounds as possible in 20 minutes

WOD

25 Thrusters @ 75/55

25 Pullups

25 Deadlifts @ 135/95

25 Pushups

4 rounds for time

WOD

Overhead Squats

5,5,5,3,3,3,1,1,1,1,1

post max load

WOD

4 clean and jerk @ 135/95

every minute on the minute for as many minutes as you can complete.

Post Minutes completed.

NICE PULL-UPS GIRLS!!!!!!!!!!

WOD

Squats

3,3,3,3,3

Front Squats

5,5,5

Post max loads

WOD

10 deadlifts @ 135/95

10 ball slams 10kg/7kg

5 rounds - 2 min rest - 5 rounds

post times seperately for both rounds

Proof that ladies don't need soft hands. Nice work ladies!

WOD

50 Medicine Ball Cleans @ 7kg / 10kg

25 Pull Ups

3 Rounds for time.

WOD

Wall-balls and double-unders

50,40,30,20,10

for time

WOD

2 hang power cleans

2 front squats

2 thrusters

all @ 135#/95#/65#

5 burpees

8 pull-ups

8 rounds for time

WOD

Shoulder Press

5,5,5,3,3,3,1,1,1,1,1

WOD

15 overhead squats @ 95#/65#

15 pull-ups

10 rounds for time

WOD

50 squats

Max pull-ups

as many rounds as you can do in twenty minutes.

Post total rounds and total pull-ups

WOD

"Julio"

WOD

5 deadlifts @ 225#/135#/95#

10 push press @ 95#/65#

As many rounds as possible in 20 minutes

Scale as needed

This is Julio's favorite workout so come out and rip it up just for him. After that 450# dead he pulled up on Sunday, he deserves it!

WOD

Deadlift

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

Work toward a max load.

50 squats

2 muscle-up

50 squats

4 muscle-ups

50 squats

6 muscle-ups

50 squats

8 muscle-ups

If you are unable to do muscle-ups do 4 pull-ups and 4 push-ups for every 1 muscle-up.

WOD

"The Three-Hundred Workout"

Pullups - 25 reps
Deadlifts with 135#/95# - 50 reps
Pushups - 50 reps
24-inch Box jumps - 50 reps
Floor wipers with 135#/95#- 50 reps
1-arm 36# Kettlebell Clean n Press - 50 reps
Pullups - 25 reps

WOD

The bear complex

The fundamentals are what Crossfit is all about. These principals have served to make Crossfit a hugely successful, rapidly growing, world-wide phenomenon.

Below are two maps that show you where we are in the USA and around the world.  If you ever wondered about committing to Crossfit training and our committment to providing that training, wonder no more...we are here to stay.

WOD

Tabata:

Wall balls @ 10kg/7kg

Dead lifts @ 135#/95#

Ring dips

Pull-ups

post total score

WOD

8 Hang Power cleans @ 135#/95#/75#

12 push-ups

8 rounds for time

Push-ups need to be perfect or they don't count. We're crackin' down on partial reps.

WOD

Overhead Squats

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

WOD

15 deadlifts @ 135#/95#

15 push-ups

10 rounds for time

Tonight the fran results will be posted so check it out before you call it a night

All we can say is WOW! Everyone who did Fran this weekend absolutely floored us. There was some first timers who put up great times and everyone who had done fran before set new PR's. It was a high-energy, positive experience for everyone in the CrossFit Mississauga Family this weekend. Thanks to everyone who participated, it's all of you that create the atmosphere responsible for the levels of fitness that we're all achieving.

Cec and Michelle posted great times too but unfortunately this picture was taken before they posted so keep an eye out for their times on the comments.

WOD

Squats - 5,5,5,5,5,5,5

Work toward a max load

Post to comments

WOD

Clean progression @ 95#/65#

do 1 clean the first minute, 2 the second minute, three the third minute and so on until unable to complete the required amount of cleans. Post minutes completed.

WOD

"Angie"

100 pull-ups

100 push-ups

100 sit-ups

100 squats

post times to comments

WOD

Snatch  1-1-1-1-1-1-1

or work your snatch for 30 minutes.

WOD

Fight Gone Baturday!!!!

WOD

5 Squats @ Body Weight

20 Air Squats

As many rounds as possible in 20 minutes.

Scale as needed, post rounds completed.

WOD

50 Double Unders

20 Pull-Ups

30 Squats @ 95/75

5 Rounds for time

Don't cry Dave, Fran's all over.