Thursday, September 30, 2010

100930

WOD
Overhead Squat 1, 1, 1
Front Squat 3, 3, 3
Squat 5, 5, 5
*for max weight

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There is no seceret to getting fit. No pills, infomercial dvds, ab blaster, ripper, smasher, 10 minute abs, 7 minute abs or 5 minute abs will make you fitter, leaner or healthier. You have to get up and work hard and do it consistently. NO EXCUSES. As the famous Dan Gable once said, "If it's important, do it every day."
Are you important? Then do something to better yourself every day.

Wednesday, September 29, 2010

100929

WOD
AMRAP in 20 minutes of:
5 Pull-ups
5 Ring Dips
10 KB Swings (24kg/16kg)

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There are no equations or numbers that account for heart.

Tuesday, September 28, 2010

100928

WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift (225/135)
Burpees
100m Run between rounds

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Great warriors preparing for battle. Find your intensity.

Monday, September 27, 2010

100927 - "Angie"


WOD
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Saturday, September 25, 2010

100925

Big John Welsh in action!

WOD
3 Rounds of:
10 Thrusters (115/100)
15 Toes to the bar
100' Overhead Walking Lunges (45/25)

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Friday, September 24, 2010

100924 - "Karen" or "Annie"

WOD
"Karen"
150 Wall Ball

AND/OR

"Annie"
50-40-30-20-10
Double Unders
Sit-ups

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Thursday, September 23, 2010

100923

WOD
500m Row x 4
4 minues rest between rows.

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Wednesday, September 22, 2010

100922

WOD
5 Rounds of:
5 Clean and Jerks (155/100)
10 Ring Dips
20 Squats

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For those of you who missed the Ron Franks Challenge here is a little video I put together of the wondrous event!! Enjoy!


video

Tuesday, September 21, 2010

100921

WOD
21-18-15-12-9-6-3
Wall Ball
Box Jump
KB Swing (24kg/16kg)
Double Unders

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Monday, September 20, 2010

100920 - "343"


It's a little bit late but a couple of the firefighters in our gym wanted to do this workout today (saturday). It is a wod put together by CrossFit Providence to honour the 343 New York firefighters who lost their lives in the 9/11 tragedy.


WOD
"343"
100 Deadlifts (145/115)
100 Power Cleans (95/65)
100 Ground to Overhead (65/45)
43 Burpees

Men load a 45lb bar and women load a 15lb bar - first plate is 10lbs, second plate is 15lbs, third plate is 25lb. as you complete an exercise strip a plate off the bar and continue on to the next exercise.

*WOD to be done in bunker gear or a 20lb weight vest.

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Saturday, September 18, 2010

100918 - " Helen"

WOD
"Helen"
3 Rounds of:
400m Run
21 KB Swings (24kg/16kg)
12 Pull-ups

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Compare to 100710


video

Friday, September 17, 2010

100917


WOD
3 Rounds of:
500m Row
15 Power Cleans (135/95)
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Thursday, September 16, 2010

100916

WOD
2 Rounds of:
25 Box Jumps
25 Overhead Squats (65/45)
25 KB Swings (16kg/12kg)
25 Burpees
25 Push-ups
25 Pull-ups
25 Sit-ups
25 Lunges
25 Push Press (45)
25 DB Squat Cleans (30/20)

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Ok how fun does this look like?!!!

Wednesday, September 15, 2010

100915

WOD
AMRAP in 12 minutes of:
7 Med Ball Cleans
7 Push-ups

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Tuesday, September 14, 2010

100914

*"David Banks you're my hero!" And like Chuck Norris, Dave carried Jesse to the top of the Glacier without a grunt of effort or drop of sweat. But what Dave didn't know was that Jesse wasn't really injured he just really likes being carried by Dave. And the bromance continues....

WOD
10,9,8,7,6,5,4,3,2,1
KB Swings (24kg,16kg)
Push Press (155,95)
Box Jumps

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Monday, September 13, 2010

100913 - "Nancy"

Jesse Handstanding at the top of the Comox Glacier


WOD
5 rounds of:
400m Run
15 Overhead Squats (95/65)

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Saturday, September 11, 2010

100911


WOD
Tabata's
Wall Ball
Burpees
Box Jump
Knees to Elbows
*Lowest scoring round counts for each exercise.
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Friday, September 10, 2010

100910 - "Fran"

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

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Compare to 100518

Some really cool variations of Fran! Care to try any of them?

Heavy Fran


...and Flying Fran!!

Thursday, September 9, 2010

100909


WOD
21-18-15-12-9-6-3
KB Swings (24kg/16kg)
Med Ball Plyo Push-ups
Sit-ups
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Wednesday, September 8, 2010

100908

WOD
5 rounds of:
6 Deadlifts (275/155)
100m Run
10 Burpees

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Tuesday, September 7, 2010

100907


WOD
3 rounds of:
400m Run
21 DB Thrusters (40/25)
12 Knees to Elbows
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Friday, September 3, 2010

LONG WEEKEND HOURS

We will be closed on Saturday September 4th and Monday September 6th. We will be back to normal scheduling on Tuesday. Enjoy the long weekend!

100903


In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts andprayers go ou to Officer Simmons' wife and two children.

WOD
75 Power Snatches (75)

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Thursday, September 2, 2010

100902


WOD
AMRAP in 10 minutes of:
7 KB Swings (24kg/16kg)
7 Burpees
7 Box Jumps
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Wednesday, September 1, 2010

100901

WOD
3 rounds of:
10 Push Press (135/95)
40 Double Unders
100' Overhead Walking Lunges (45/25)

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I feel totally narcissistic about posting this video but I've had a bunch of people ask me about it so here it is.


Marc at the 2010 Comox Valley's Strongest Man

video