WARM UP

21-15-9 of:
OH Squats
Push Ups

SKILLS

Burpee Broad Jump

WOD

Try to get as many OH Squats as possible in 20 minutes, but every time you drop the bar, you must burpee broad jump 75 feet.  The OH Squats are at 95/65 lbs.
 

WARM UP

20 Burpees
15 Deads
10 OH Squats
20 Dislocates

SKILLS

Jerk

WOD

35 Pull Ups
70 Air Squats
12 Power Clean and Jerks @ 165/105
70 Air Squats
35 Pull Ups

WARM UP

20 Squats
20 Dislocates
10 Burpees
2-3 Rounds

SKILLS

Back Squats

WOD

Back Squat

20-20-20

WARM UP

10 Burpees
20 Air Squats

SKILLS

Burpee

WOD

"The Burpee Progression"

1 burpee the first minute, 2 the second, 3 the third, and so on until you can't complete a minute.
 

Warmup
10 burpees
10 pullups
10 GHD situps
20 GHD back extension
2 rounds

Skill
pullups

WOD
300 situps
200 pushups
100 pullups
scale as needed
post times

 

30-20-10 of:

Power Clean and Jerks @ 135/95
Front Squats @ 135/95
 

Warmup
20 burpees
20 pullups
20 squats
20 dislocates

Skill
Clean

WOD
Max deads in 5 minutes @ 1.5 X bodyweight
5 minutes rest
Max back squats in 5 minutes @ bodyweight
5 minutes rest
Max cleans in 5 minutes @ .75 X bodyweight
Post total score

WARM UP

20 Dislocates
20 Push Ups
20 Burpees
20 KB Swings

SKILLS

KB Swing

WOD

"Helen"

400m Run
21 KB Swings
12 Pull Ups
3 Rounds.

The weather is supposed to be nice, but if you don`t want to run outside then sub 25 burpees or a 500m row in for the run.
 

WARM UP

21-15-9 of:
Push Ups
Air Squats

20 Dislocates

SKILLS

OH Squat

WOD

10 Thrusters @ 135/95
20 OH Squats @ 135/95
30 Push Ups
40 Burpees
Max Rounds in 20 Minutes

WARM UP

10 Pull Ups
10 Push Ups
20 Air Squats
2-3- Rounds

SKILLS

Front Squats

WOD

Front Squat
5-5-5-3-3-1-1
 

WARM UP

25 Air Squats
20 Push Ups
15 Pull Ups
10 Burpees

SKILLS

Pistol

WOD

10 Power Snatches @ 95/65
20 Pistols
5 Rounds
 

"Nasty Girls"
50 air squats
7 muscle ups
10 hang power cleans
3 rounds
Scale as needed

WARM UP

20 Deadlifts
15 Dislocates
10 Burpees
2-3 Rounds

SKILLS

Deadlift

WOD

Deadlift
3-3-3-1-1-1
 

WARM UP

15 Pull Ups
15 Push Ups
30 Air Squats
2-3 Rounds

SKILLS

Power Clean

WOD

Every minute on the minute you must complete 5 burpees, you then have the remainder of the minute to complete as many power cleans at 135/95 as possible.  You are finished when you reach 100 power cleans.
 

WARM UP

21-15-9 of:

Air Squats
Push Ups

20 Dislocates
20 Leg Swings

SKILLS

Push Press

WOD

10 Ground to Overhead @ 165/105
20 Pull Ups
3 Rounds, 5 minutes rest
50 Burpees
 

Warmup
5 minutes of skipping
20 pullups
20 pushups
20 squats

Skill
Jerks

WOD
Jerks
2-2-2-2-2-2-2

 
 
 
  

It's easy to get caught up in the heat of an intense workout, especially when there are lots of members participating simultaneously. But it is so important to remember that you are in control of and responsible for your own barbell.  We would just like to bring this issue up and ask everyone to please control their barbell when they are dumping their weight.  Keep your hands on the bar until it passes your waist and when it bounces, push it back down towards the ground.  Be aware of others around you.

WARM UP

15 Air Squats
10 Burpees
20 Leg Swings
2-3 Rounds

SKILLS

Lunge Step

WOD

Max Reps of OH Squats in 20 minutes @ 95/65, everytime you put the bar down or fail you must do 20 lunges.  Your score is your total OH Squats.
 

20-19-18-17....4-3-2-1 of Air Squats

Coupled With

1-2-3-4....17-18-19-20 of Push Ups

The WOD will go:

20 Air Squats
1 Push Up
19 Air Squats
2 Push Ups
18 Air Squats
3 Push Ups
... and so on until...
1 Air Squat
20 Push Ups 
 

WARM UP

20 OH Squats
20 Burpees
20 Leg Swings
20 Dislocates

SKILLS

OH Squat

WOD

OH Squat
5-5-5

Front Squat
3-3-3

Back Squat
1-1-1
 

Tommy, Anne Marie and Scott are a big part of our CrossFit family. The gym will be closed On Monday from 10am to 2pm. If anyone wishes to attend the funeral or needs a ride or someone to go with, don't hesitate to call us and we will help you arrange it.

JACQUELINE ANNE SNARR (nee PRIMEAU) President, Association of Ontario Snowboarders While doing what she truly loved, Jackie passed away tragically at Beaver Valley Ski Resort on Wednesday, March 17, 2010 at the age of 48. Loving wife of Scott. Dedicated and much loved mom of Anne-Marie, Andrew and Tommy. Treasured daughter of Anne and the late Bill Primeau (1990). Cherished sister of Bill (Miriam), Jane (Mark Vlahovic), best friend and sister Karen (Nav Anand) and Doug (Nicole). She was loved by her precious dogs Oakley, Paris and the late Sandy. Jackie was deeply loved and will be sadly missed by all those she touched. She was a dedicated Teacher, working with special needs children; worked tirelessly on the Rebecca's Hope committee, and proud and energetic volunteer of the A.O.S. and the 2010 Winter Olympics. Friends may call at the Turner & Porter 'Peel' Chapel, 2180 Hurontario St., Mississauga (Hwy 10, N. of QEW) on Saturday and Sunday from 2-4 and 7-9 p.m. Funeral Mass of Christian Burial will be held at St. Christopher's Church, 1171 Clarkson Rd., Mississauga (north of Lakeshore) on Monday, March 22, 2010 at 11 a.m. Private interment at Assumption Cemetery. In Jackie's memory, memorial donations may be made to Rebecca's Hope or the Multiple Sclerosis Society.

 

 

WARM UP

21-15-9 of:
Burpees
Leg Swings

SKILLS

Power Clean

WOD

7 Power Cleans
5 Jerks
3 Snatches
7 Rounds
All performed with the same weight (135/95)
 

WARM UP

20 Dislocates
20 Pull Ups
20 Push Ups

SKILLS

Push Ups

WOD

50-40-30-20-10 of:

Pull Ups
Push Ups
 

WARM UP

Practice your pistol (One Legged Squat) for 10 minutes.

SKILLS

Thruster

WOD

Max Reps of Thrusters @ 3/4 Body Weight
3 Minutes Rest 
5 Rounds


 

WARM UP

10 Lengths of the Gym
20 Air Squats
20 Dislocates
20 Leg Swings

SKILLS

OH Squats

WOD

Max Rounds in 10 minutes of:

10 OH Squats @ 95/65
10 Burpees

70 Jumping Squats
60 Burpees
50 Push Ups
40 Pull Ups
30 Hang Cleans @ 135/95
20 Front Squats @ 135/95
10 Power Snatches @ 135/95 

Friday - 9:00am - 1:00pm

Saturday - 8:00am - 4:00pm

Sunday - Closed

Monday - 6:00am - 9:00pm

WARM UP

20 Leg Swings 
20 Lunges
20 Dislocates

SKILLS

Weighted Lunge

WOD

Weighted Lunge
10-10-10-10-10

Perform just as you would a conventional heavy day.  Alternate lunges (5 per leg) at the same weight without a pause.  Post your max load.
 

WARM UP

2-3 Rounds of "Cindy"

SKILLS

Push Up

WOD

10 minutes of "Cindy" 

5 minutes rest

2 Rounds of "Barbara"

(Cindy = 5 pull ups, 10 push ups, and 15 air squats.  Barbara = 20 Pull Ups, 30 Push Ups, 40 Sit Ups, 50 Air Squats.)

WARM UP

20 Push Press
10 Dislocates
10 Leg Swings
2 Rounds

SKILLS

OH Squats

WOD

Go for your 1 rep max deadlift.  Spend about 15 minutes doing so, building up to the heaviest weight possible. Then, after ample rest complete:

21-15-9 of:

OH Squats @ 95
Pull Ups