WARM UP

21-15-9 of:
Push Ups
Air Squats

SKILLS

Sumo Deadlift High Pull

WOD

7 Thrusters @ 95
7 SDHP @ 95
7 Burpees
7 Rounds
 

"Nicole"

Max pull ups in 20 minutes, but... everytime you come off of the bar you must run 400m.  Your score is your total pull ups and how far you ran. (Ex. - 76/1600m)
 
We're open today 9:00am to 1:00pm

50 Clean and Jerks @ 155/100 for time.  Yes... you have to squat.
 

WARM UP

10 Burpees
15 Leg Swings
20 Dislocates
2-3 Rounds

SKILLS

Split Jerk

WOD

Split Jerk
1-1-1-1-1
 

WARM UP

2-3 Rounds of "Cindy"

SKILLS

Snatch

WOD

2 Minutes on/2 Minutes off for 5 rounds of:

Snatches @ 135/95 (Your choice of technique... Split, Power, or Full Snatch.)

Easily one of the best articles available on the low fat/high carb diet myth - Click here

WARM UP

10 Pull Ups
10 Push Ups
10 Burpees
2-3 Rounds

SKILLS

Thruster

WOD

30-25-20-15-10-5 of:

Thrusters @ 75/55
Pull Ups
 

WARM UP

20 Deadlifts
20 Burpees
20 Dislocates

SKILLS

Deadlift

WOD

Deadlift 
1-1-1-1-1-1
 

WARM UP

21-15-9 of:
Push Ups
Air Squats

SKILLS

KB Swing

WOD

50 Pull Ups
50 KB Swings @ 1.5/1
3 Rounds
 

10 Burpees
10 Cleans @ 135/95
10 Burpees
10 Power Cleans @ 135/95
10 Burpees
10 HP Cleans@ 135/95

4 Rounds for time.

 

WARM UP

5 minutes of skipping or pistol practice.

SKILLS

Push Jerk

WOD

"DT"

Five rounds for time of:
155/100 pound Deadlift, 12 reps
155/100 pound Hang power clean, 9 reps
155/100 pound Push jerk, 6 reps

Jason Khalipa does "DT" - Click Here


 

WARM UP

20 Air Squats
20 Dislocates
20 Leg Swings
2 Rounds

SKILLS

Back Squat

WOD

Back Squat

2-2-2-2-2-2
 

WARM UP

2-3 Rounds of "Cindy"

SKILLS

Pull Up

WOD

"Pull Up Progression"

On the first minute perform 1 pull up.  On the second perform 2, on the third perform 3, and so on until you are unable to complete the minute.  Your score is your last completed round.

WARM UP

20 Deadlift
20 HP Cleans
20 Presses

SKILLS

Clean

WOD

"Kalista"
30 Clean and Jerks for time @ Body Weight.

The "Calories in, Calories out" Myth.  Click Here 

The Olympic Lifting class that has been offered on Saturdays for the past while has been at 8:30 in the morning. The few people that actually wake up that early and come out have really enjoyed it, but I have been asked to move it to a more reasonable time by many members. So, the Saturday Olympic Class will now be at noon. Come on out!

WARM UP

10 Burpees
10 Dislocates
20 Air Squats
2-3 Rounds

SKILLS

Back Squat

WOD

20 Back Squats @ 135/95
30 Push Ups
5 Rounds

Dr. Scott Connelly on Insulin - Click Here

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

Lately, there has been a lot of team WODs going down at CF Mississauga, especially in the afternoon.  Anyone who has ever done a team WOD knows that its a little bit different than going solo.  So, at the request of more than a few members, we've decided to start a Team League. Here's the deal:

- A team consists of two people.  Those two people have to stay together for the whole "Season."

- A WOD will be posted every two weeks, and your team will have until it comes off the whiteboard to complete it. No exceptions.

- Your team will have only one try at the WOD.

This should be a lot of fun for everybody.  The first WOD will go up a week from now (Saturday, April 24)  So get your team together, name yourselves, and hit it hard!

Check out the CFM Team League website, sign your team up soon! - Click Here

WARM UP

21-15-9 of:

Push Ups 
Air Squats
Dislocates

SKILLS

Clean

WOD

Clean and Jerk 
1-1-1-1-1

Let's see some PRs!
 

WARM UP

10 Thrusters
10 Pull Ups
20 Dislocates
2 Rounds

SKILLS

Thruster

WOD

Every minute on the minute you must complete 7 thrusters @ 95/65.  You then have the remainder of the minute to get as many pull ups as possible.  Go for 15 minutes, your score is your total number of pull ups.  Scale the thruster weight to ensure that you can always complete 7.
 

WARM UP

400m run
20 Dislocates
20 Push Ups

SKILLS

KB Swing

WOD

"Helen"

400m Run
21 KB Swings @ 53/35
12 Pull Ups
3 Rounds

CFM League Update - Click Here

WARM UP

21-15-9 of:
Front Squats
Dislocates

SKILLS

Front Squat

WOD

Front Squat
10-10-10-10-10

Warmup
10 pullups
10 pushups
15 Squats
15 Situps
50 double-unders
20 dislocates

Skills
Jerk

WOD
25 Power Cleans @ 135/95
50 Pushups
75 Situps
25 Cleans @ 135/95
50 Pullups
75 Double-unders
25 Clean and Jerks @ 135/95
50 Burpees
75 Air Squats

Teams and first League WOD are posted - Click Here

"Reverse Kalsu"

3 Thrusters every minute on the minute @ 135/95.  You then have the remainder of the minute to do as many burpees as possible.  Stop when you get to 100 burpees.

The Desperate Housewives take on WOD #1 - Click Here

WARM UP

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

SKILLS

Push Jerk

WOD

3 Press
5 Push Press
7 Push Jerk

The set must be completed without putting the bar down.  Increase the weight each time, working to a max load.  Complete 5-6 sets.  Post your highest load as your score. 
 

CFMTL Update - New Team Names - Click Here

WARM UP

5 min. of pistol practice.

SKILLS

Power Clean

WOD

5 max rep sets of Power Clean and Jerks @ 135/95.  Rest as needed in between rounds.  You can only rest in rack or hang position, not the ground.  There is no timer for the set, only your total reps.  As soon as you drop the bar your set is complete.
 

WARM UP

5 min. of Double Under Practice.

SKILLS

Deadlift

WOD

5 Deads @ 275/185
10 Pull Ups
15 Push Ups
20 Air Squats

Max Rounds in 20 minutes.
 

WARM UP

400m Run
20 Dislocates
20 OH Squats
20 Burpees

SKILLS

OH Squat

WOD

5 OH Squats @ 155/100
10 Burpees
5 Rounds 

WARM UP

400m Run
30 Air Squats
10 Burpees

SKILLS

Back Squat

WOD

Back Squat
3-3-3-1-1-1