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5 Power Cleans - 155/105
10 Burpees
3 Rounds

1200m Run

5 Power Cleans - 155/105
10 Burpees
3 Rounds
 

SKILLS

Deadlift

WOD

"Diane"

21-15-9 of:

Deads @ 225/155
Hand Stand Push Ups   

WARM UP

400m Run
10 Pull Ups 
15 Push Ups
20 Air Squats
2 Rounds

SKILLS

Clean and Thruster

WOD

5 Clean and Thrusters @ 135/95
10 Chest to Bar Pull Ups
5 Rounds
 

WARM UP

400m Run
20 Burpees
20 Dislocates

SKILLS

Sumo Deadlift

WOD

Sumo Deadlift 
3-3-3-3-3-3
 

WARM UP

400m Run
25 Burpees

SKILLS

Air Squat

WOD

20 Push Ups
10 Burpees
20 Air Squats
200m Run

Max Rounds in 12 Minutes
 

WARM UP

400m Run
5 Minutes of Handstand Push Up Practice

SKILLS

Jerk

WOD

"Top to Bottom"

3 Minutes of as many Jerks as possible @ 135/95
2 Minutes Rest
3 Minutes of as many Front Squats as possible @ 135/95
2 Minutes Rest
3 Minutes of as many Hang Power Cleans as possible @ 135/95
2 Minutes Rest
3 Minutes of as many Deadlifts as possible @ 135/95

WARM UP

400m Run
20 Pull Ups
20 Push Ups

SKILLS

Power Clean and Jerk

WOD

"Running Grace"

10 Power Clean and Jerks @ 135/95
400m Run
3 Rounds
 

Everyone at CF Mississauga is wishing you the best on your shoulder surgery Josh.  Good Luck!

WARM UP

20 Back Squats
20 Air Squats
20 Lunges

SKILLS

Back Squat

WOD

50 Back Squats for time @ 225/155
Scale the weight as needed if this is too heavy or too light for you.  Choose a weight that is challenging.
 

WARM UP

400m Run
20 Burpees
25 Air Squats

SKILLS

Deadlift

WOD

Every minute on the minute you must complete 5 burpees and 5 Deadlifts @ 275/185.  Continue until you are unable to complete or you finish 20 minutes.
 

WARM UP

21-15-9 of:
Air Squats
Push Ups

SKILLS

Push Press

WOD

30-20-10 each of:

Push Press @ 95-65
Push Ups
Pull Ups

WARM UP

400m run
21 KB Swings
12 Burpees

SKILLS

Clean

WOD

400m Run
12 Cleans @ 135/95
12 Burpees
3 Minutes Rest, 3 Rounds
 

WARM UP

400m Run
20 Dislocates
20 OH Squats

SKILLS

Snatch

WOD

Snatch (Any Way)
1-1-1

then...

10 minute "Cindy"

5 Pull Ups
10 Push Ups
15 Squats
As Many Rounds As Possible In 10 Minutes 

Last night was the final day of the final WOD for the CFMTL Summer 2010.  Thanks to everyone who helped in any way, and to all the athletes who made this league such a blast.  Congratulations to Ice Kubes, Thruster Snatch, 2 Guys 1 Bar, The MILFs, Beauty and the Beast, Ladder 5-0, Smokey Bacon, Legion of Doom, and Ebony and Ivory for making it to the FINALS next Saturday.

The "Last Chance Qualifier" is this Tuesday night @ 7:00pm, any team who wants that final spot on Saturday can come out and take one more crack at it.  We hope to see everyone out, it's gonna be fun!

WEEKEND WOD

20 Thrusters @ 135/95
20 Burpees
400m Run
15 Cleans @ 135/95
15 Burpees

WARM UP

400m Run
20 Air Squats
20 Push Ups
20 Dislocates

SKILLS

Power Snatch

WOD

10 Power Snatches @ 95/65
20 Push Ups
30 Air Squats
5 Rounds
 

WARM UP

400m Run
12 Burpees
20 Pull Ups

SKILLS

Deadlift

WOD

Deadlift
5-5-5-5-5
 

WARM UP

400m Run
5 Minutes of Skipping 
20 Dislocates

SKILLS

OH Squat

WOD

"Nancy"

400m Run
15 OH Squats @ 95/65
5 Rounds
 

WARM UP

400m Run
20 Burpees
20 Luge Steps

SKILLS

Hang Power Clean and Jerk

WOD

5 Hang Power Clean and Jerks @ 135/95
20 Sit Ups
20 Squats
Max Rounds in 12 Minutes
 

Tomorrow is the CFM Team League Championships, so the gym will be closed all day to regular WODs.  Sorry for the inconvenience.

WARM UP

400m Run
21 KB Swings
12 Burpees

SKILLS

Pull Up

WOD

1200m Run
40 Pull Ups
20 Burpees
800m Run
30 Pull Ups
15 Burpees
400m Run
20 Pull Ups
10 Burpees 

Today's the big day! The CFM Team League will be coming to an end and we will find out who the fittest duo is.  We hope to see everyone out to cheer on the competitors.  Good luck to all athletes, and be sure to show up well before the 9:00am start time.  WOD #1 will be announced around 8:30.

WEEKEND WOD

"AMRAP HELEN"

As many rounds as possible in 20 minutes of:

400m Run
21 KB Swings @ 55/35
12 Pull Ups
 

WARM UP

400m Run
20 Burpees
20 Pull Ups

SKILLS

HP Cleans

WOD

"WOD #2"

50 Air Squats
15 Chest to Bar Pull Ups
10 HP Cleans @ 135/95
5 Rounds

If possible, try and perform this WOD with a partner.  This was WOD #2 from Saturday's Championship.  There was a 12 minute time cap. 

WARM UP

400m Run
20 Dislocates
20 OH Squats

SKILLS

OH Squat

WOD

OH Squat
15-15-15-15-15
 

WARM UP

20 Deads
20 HP Cleans
20 Push Press

SKILLS

Power Clean

WOD

"Grace"

30 Power Clean and Jerks for tim @ 135/95
 

WARM UP

800m Run
25 Burpees

SKILLS

OH Walking Lunge

WOD

200m OH Walking Lunge @ 45
50 Burpees 

WARM UP

400m Run
20 KB Swings
20 Dislocates 

SKILLS

Back Squat

WOD

10 Back Squats @ Body Weight
10 Burpees
5 Rounds

???????????Alex Possamai has joined the CrossFit Mississauga team as Owner/Manager and we are all excited for the knowledge and experience he brings to the gym.

Alex built CrossFit Bolton from the ground up on the same hard working principles that CFM was built on.  In fact, Alex will be the first to tell anyone that his was the first sweat to stain the floor in the original CFM.

Alex has competed in many CrossFit competitions and the Fire Fighter Combat Challenge competition with good results.

We will be holding a meeting on Tuesday, August 31st at 8pm for those of you with questions and that haven't had the opportunity to meet Alex yet.

WEEKEND WOD

"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

???????????Alex Possamai has joined the CrossFit Mississauga team as Owner/Manager and we are all excited for the knowledge and experience he brings to the gym.

Alex built CrossFit Bolton from the ground up on the same hard working principles that CFM was built on.  In fact, Alex will be the first to tell anyone that his was the first sweat to stain the floor in the original CFM.

Alex has competed in many CrossFit competitions and the Fire Fighter Combat Challenge competition with good results.

We will be holding a meeting on Tuesday, August 31st at 8pm for those of you with questions and that haven't had the opportunity to meet Alex yet.

WARM UP

400m Run
20 Push Ups
20 Pull Ups

SKILLS

Push Up

WOD

1 mile run, then:

10 Rounds of:

5 Pull Ups
10 Push Ups
15 Air Squats