Wednesday, February 29, 2012

120229

WOD
AMRAP in 15 minutes of:
7 Med Ball Cleans
7 Push-ups
7 Box Jumps (24"/20")

Tuesday, February 28, 2012

120228 - "Jackie"

WOD
"Jackie"
1000m Row
50 Thrusters (45)
30 Pull-ups

Monday, February 27, 2012

120227

*So Friday was Ashley Barry's last workout at Titanium CrossFit. She has been with us for 2 years and is making the move to Victoria. It has been a priveledge to watch you grow as a person and an athlete Ashley. All the best in Vicotira!

WOD
"Smashley" aka M-"Annie"
50-40-30-20-10
Double Unders
Sit-ups
*5 Clean and Jerks BEFORE each round (135/95)

Friday, February 24, 2012

120224

WOD
AMRAP in 20 minutes of:
5 Burpees
10 Wall Ball
15 KB Swings (24kg/16kg)
20 Double Unders

Thursday, February 23, 2012

120223

WOD
10,9,8,7,6,5,4,3,2,1
Power Snatch *
100m run between rounds

*Beg (75/55)
Int. (95/65)
Adv. (115/75)

Wednesday, February 22, 2012

120222

WOD
Row
1000 x 3
4 minutes rest between attempts

Tuesday, February 21, 2012

120221 - "Fran"

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

Monday, February 20, 2012

120220

WOD
Death by:
Push Press (65%BW/50%BW)
Squats
At the top of every minute perform reps of the exercises that corresponds to the minute you are in. In minute 1 perform 1 push press and 1 squat, in minute 2 perform 2 push press 2 squats. Continue until you can not complete the required number of reps in the 1 minute time frame.

Friday, February 17, 2012

120217

WOD
AMRAP in 20 minutes of:
10 Overhead Squats (95/65)
35 Double Unders
10 Toes to Bar

Thursday, February 16, 2012

120216

*Moragn's Saturday morning B-Day workout buddies!

WOD
21-18-15-12-9-6-3
Overhead Lunges (45/25)
Pull-ups

Wednesday, February 15, 2012

120215


WOD
2 Rounds of:
AMRAP in 7 Minutes of:
7 KB Swings (24kg/16kg)
7 Plyo Push-ups
7 Box Jumps (25"/20")
2 minute rest between rounds

Tuesday, February 14, 2012

120214

WOD
7 rounds of:
5 Clean and Jerks (135/95)
5 Burpees
100m Run

Monday, February 13, 2012

120213 - "Diane"

WOD
"Diane"
21-15-9
Deadlift (225/135)
Handstand Push-ups

Friday, February 10, 2012

120210


WOD
3 rounds of:
1 Power Clean
1 Hang Power Clean
1 Push Press
performed every 30 sec. for 5 minutes
1 minute rest betwen rounds

Thursday, February 9, 2012

120209

WOD
21-18-15-12-9-6-3
Wall Ball
Burpees
*25 Double Unders between rounds

Wednesday, February 8, 2012

120208

WOD
AMRAP in 12 minutes of:
5 Hang Power Snatch (95/650
7 Hand Release Push-ups
5 Box Jumps (30"/24")

Tuesday, February 7, 2012

120207

WOD
AMRAP in 15 minutes of:
3 Thrusters
6 Knees to Elbows
9 KB Swings (24kg/16kg)

*Thruster weights
Beginner (95/65)
Intermediate (115/75)
Advanced (135/85)

Monday, February 6, 2012

120206

WOD
Tabata Barbell Complex
Deadlift (95/65)
Hang Power Clean (95/65)
Push Press (95/65)

Friday, February 3, 2012

120203

WOD
7 Rounds of:
5 Power Cleans
30 Double Unders

*Beginner (95/65)
*Intermediate (135/95)
*Advanced (185/115)

Thursday, February 2, 2012

120202

WOD
21-18-15-12-9-6-3
Box Jump (24/20)
Wall Ball
Push-ups

Wednesday, February 1, 2012

120201

WOD
AMRAP in 20 minutes of:
5 Squat Cleans (115/75)
10 Pull-ups
5 Push Press (115/75)