WOD

THURSDAY June 26, 2014

Buy In

Group Warm Up

Squat Clean Thruster Review

3 sets of 10 @ light to medium weight

WOD:

Squat Clean Thruster

5 @ 50% of 1 rep max push press

5 @ 60%

3 @ 70%

3 @ 75%

1+ @ 80%

*60 Second rest between sets

Post load and reps of max set

Followed by…..

As Many Reps as Possible in 12 Minutes

20 Wall Balls lbs. 20/14lbs.

30 Lunges

Gym Length Weight Plate Burpee Overhead Lunge 45/35lbs.

Cash Out:

Roll legs

Victor’s PR, 425# back squat CrossFit the “Outlaw” Way!

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.

Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

First posted October 19 2010

TUESDAY June 24, 2014

Buy In:

Take 10 Minutes to warm up and have your equipment ready to start the wod.  If you can show up 10 minutes early do so to get good and warmed up!

WOD:

“Bulger”

For Time (40 Minute CAP)

10 Rounds

150m Run

7 Chest 2 Bar Pullups

7 Front Squats 135/93lbs.

7 Handstand Pushups

Cash Out:

Roll Troubled Spots

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.
Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
First posted October 19 2010

Team chipper (10)

MONDAY June 23, 2014

Buy In:

Shoulder Press Review

10 Shoulder Press 45/33lbs.

5 Shoulder Press 75/53lbs.

5 Shoulder Press 95/63lbs.

WOD:

Every 1 Minute on the Minute for 8 Minutes

5 Shoulder Press starting at 95/63lbs.

Every 2 Minutes add weight

Post Heaviest weight completed for the 5 reps

Followed By….

For Time

30-20-10

Push Press 45/33lbs.

Situps

Overhead Lunges 45/33lbs.

After each set complete 1 minute handstand hold

(Do not drop empty barbells)

Cash Out:

6 Minutes of Shoulder Mobility on the Wall

Partner Cleans

SATURDAY June 21, 2014

Buy In:

400m Med Ball Indian Run

Group Warm Up

WOD:

Build the Saturday Chipper as a Group (40 Minute CAP)

Cash Out:

Mobility

Partner Cleans

Webb working on Tire Jumps during a fun Saturday Chipper!

FRIDAY June 20, 2014

Buy In:

Power Snatch Review

Take 10 Minutes to Warm Up your Power Snatch

WOD:

Power Snatch

3-3-3-3-3

Followed by…..

For Time

5 Rounds

10 D.B. Snatch each arm 35/25lbs.

10 Weight Plate Burpees 35/25lbs.

30 Double Unders

Cash Out:

Mobility on Troubled Spots

Webb working on Tire Jumps during a fun Saturday Chipper!

 

May 23 (9)

THURSDAY June 19, 2014

Buy In:

Take 10 Minutes to work on weaknesses

Group Warm Up

WOD:

For Time

3 Rounds (35 Minute CAP)

50 Air Squats 800m Run

50 Lunges 400m Run

Cash Out:

Roll Legs

Wod for Time and Drop!

TUESDAY June 17, 2014

FYI, Wednesday evening open gym is moving up one hour. It will now start at 5pm, so show up earlier and do work!

Buy In:

Group Warm Up

Take 10 Minutes to warm up your deadlifts and handstand pushups for the wod

WOD:

For Time

“Diane”

21-15-9

Deadlifts 225/158lbs.

Handstand Pushups

Cash Out:

Roll Posterior Chain

Wod for Time and Drop!

6pm class after a brutal med ball wod, Amazing how heavy a med ball can get when you can't set it down for the entire wod!

MONDAY June 16, 2014

Buy In:

Clean and Jerk Review

2 Sets of

5 C&J @ 50% of 1 rep max

2 Sets of

5 c&J @ 60% of 1 rep max

WOD:

5 Clean and Jerks @ 70% of 1 rep max

5 @ 75%

3 @ 80%

2 @ 85%

1+ @ 90%

Post last sets weight and reps

Followed by…..

As Many Rounds as Possible in 18 Minutes

15 Med Ball Squat 20/15lbs.

200m Sprint Backwards

15 Wall Balls 20/14lbs.

Cash Out:

Stretch and Roll Quads

6pm class after a brutal med ball wod, Amazing how heavy a med ball can get when you can’t set it down for the entire wod!

We have been in business for 5 years now and Joe has been with us from day one, he has been such a great friend and is one of the hardest working athletes we know.  We look forward to many more years with you Joe!

SATURDAY June 14, 2014

Buy In:

Group Warm Up

WOD:

As Many Points as Possible in 26 Minutes with a Partner of:

 

One person works, while the other must be off the floor, on the pullup system. Working partner can not start until the other is off the ground.

Rope Climbs 50 Points

 

GHD Situps 10 Points

 

Tire Flips 10 Points

 

Power Cleans 95/63lbs. 1 Point

 

Ring Pullups 1 Point

 

Box Jumps 24in. 1 Point

 

Double Unders 1 Point

 

*Saturday wod from a year ago!

Cash Out:

Hip and Shoulder Mobility with bands

We have been in business for 5 years now and Joe has been with us from day one, he has been such a great friend and is one of the hardest working athletes we know. We look forward to many more years with you Joe!

choice max lift and wod may 16 (21)

FRIDAY June 13, 2014

Buy In:

Group Posterior Chain Warm Up

Deadlift Review

10 Minutes to warm up your deadlift

WOD:

Deadlift

5-5-3-3-1-1

Followed by….

As Many Rounds as Possible in 10 Minutes

10 Sumo Deadlift High Pulls 75/53lbs.

10 Box Jump Overs 20in.

10 Muscle Ups

Cash Out:

TLC with a foam roller