Wednesday, November 30, 2011

111130

WOD
Part 1
3 rounds of:
20 Wall Ball
20 Pull-ups
20 Box Jumps (24"/20")

Part 2
Perform 1 Power Clean every 30 seconds for 10 minutes

Tuesday, November 29, 2011

111129



WOD
10,9,8,7,6,5,4,3,2,1
Thrusters (115/75)
100m Run between rounds

Monday, November 28, 2011

111128

WOD
Snatch 5,5,5,1,1,1,1,1,1
Clean and Jerk 5,5,5,1,1,1,1,1,1

Friday, November 25, 2011

111125



WOD
5 Rounds of:
6 Power Cleans (135/95)
6 Handstand Push-ups
12 Box Jumps (24"/20")

111124

WOD
21-18-15-12-9-6-3
Overhead Squats (95/65)
Knees To Elbows
Burpees

Wednesday, November 23, 2011

111123

WOD
Row 500m X 4
4 minute rest between 500m

Tuesday, November 22, 2011

111122

WOD
AMRAP in 15 minutes of:
3 Clean and Jerks (135/95)
2 rounds of:
4 Pull-ups
6 Push-ups
8 Squats

Monday, November 21, 2011

111121

WOD
Tabata
Burpees
Med Ball Cleans
V-up
KB Swing (55/35)

Friday, November 18, 2011

111118

WOD
1000m Row
-----------------
10,9,8,7,6,5,4,3,2,1
Thrusters (115/75)
25 Double Unders Between Rounds

111117

WOD
AMRAP in 10 minutes of:
3 Power Snatch (65%bw/50%bw)
6 Ring Dips
9 Toes to Bar

Wednesday, November 16, 2011

111115 - "Gilbert"

Sgt. Janick Gilbert was a Search and Rescue Tech that was trained at CFB Comox. He recently passed away on an arctic rescue mission in the process of rescuing 2 fishermen from an Arctic ice drift. He and his team were successful in rescuing the two fishermen. He was highly respected by his graduating class and a valued member of our SAR Tech community. This is a dedication workout to Sgt. Gilbert's memory. He will be missed by family, friends, coworkers and those whose lives were greatly impacted by him. Thank you Sgt. Gilbert. "That others may live."

WOD
"Gilbert"
3 Rounds of:
8 Clean and Jerks (155/115)
11 Chest to Bar Pull-ups
10 KB Swings (70/55)
27 Box Jumps (24"/20")

A very big thank you goes out to Heather Bailey of CrossFit Nanaimo and Brandon Schetterer of CFB Comox for creating this workout in Sgt. Gilbert's memory.

111114 - "Helen"

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

Friday, November 11, 2011

***REMINDER***




We are closed today for Remembrance Day

Thursday, November 10, 2011

111110



WOD
2 rounds of:
AMRAP in 5 minutes of:
4 Hang Power Cleans (135/95)
6 Plyo Push-ups
15 Double Unders

1 Minute rest between AMRAPs

Wednesday, November 9, 2011

111109



WOD
5 rounds of:
10 Squat Cleans (115/75)
15 Box Jumps (24"/20")
10 Push Press (115/75)

Tuesday, November 8, 2011

111108



WOD
AMRAP in 15 minutes of:
4 Overhead Squats (135/95)
6 Bar Hopping Burpees
8 Pull-ups

Monday, November 7, 2011

111107

WOD
7 rounds of:
15 Pull-ups
10 Med Ball Cleans
5 Push Press (135/95)


* A reminder that we will be closed Friday November 11th for Remembrance Day. Make sure you get out and go to a Remembrance Day Ceremony for those who have fallen and those who continue to serve.

Friday, November 4, 2011

111104



WOD
21-18-15-12-9-6-3
Wall Ball
Knees to Elbows

Thursday, November 3, 2011

111103



WOD
AMRAP in 10 minutes:
7 KB Swings (24kg/16kg)
7 Burpees
7 Box Jumps (24"/20")

A great article on strength training for young athletes!

Wednesday, November 2, 2011

111102



WOD
1000m row
--------------
5 rounds of:
100ft Overhead Walking Lunges (45/25)
12 Pull-ups

Tuesday, November 1, 2011

111101



WOD
A Halloween "Monster Mash-up!"
5 rounds of:
10 Deadlifts
20 Backwards Skips
10 Power Cleans
20 Double Unders
10 Front Squats
20 Backwards Skips
10 Push Press
20 Double Unders

Weight

Mens 65% of Bodyweight

Women 50% of Bodyweight