Friday, April 4, 2014

New Website!!!!

Our New website is up and running! Head on over to www.titaniumcrossfit.ca to check it out! From here on out all of our work outs of the day will be posted on the new website. Stay tuned in here as I will be writing articles about working out and our gym culture.

Thursday, April 3, 2014

140403

WOD
AMRAP in 12 minutes of:
20 Double Unders
5 Deadlifts
7 Burpees

Beg (135/95)
Int  (225/135)
Adv(275/185)

Wednesday, April 2, 2014

140402

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

Tuesday, April 1, 2014

140401

WOD
21-18-15-12-9-6-3
Overhead Lunges (45/25)
Push-ups
*3 Power Cleans BEFORE every round

Beg (95/65)
Int   (135/95)
Adv(165/105)

Monday, March 31, 2014

140331

WOD
CrossFit Open 14.5
21,18,15,12,9,6,3
Thrusters (95/65)
Bar Facing Burpees

Friday, March 28, 2014

140328

WOD
AMRAP in 12 minutes of:
3 Clean and Jerks
100m Run
6 Toes to Bar

Beg (95/65)
Int   (135/95)
Adv(165/105)

Thursday, March 27, 2014

140327


WOD
1000m Row
750m Row
500m Row
250m Row

Wednesday, March 26, 2014

032614

WOD
5 rounds of:
20 KB Swings (24kg/16kg)
10 Burpee over the box (24/20)

Tuesday, March 25, 2014

032514

WOD
AMRAP in 14 minutes of:
9 Deadlifts
6 Hang Cleans
3 Push Press
15 Double Unders

Beg (95/65)
Int  (135/95)
Adv(155/105)

Monday, March 24, 2014

140324

WOD
CrossFit Open 14.4
AMRAP in 14 minutes of:
60 Cal Row
50 Toes to Bar
40 Wall Ball (20/14)
30 Power Cleans (135/95)
20 Muscle-ups

Friday, March 21, 2014

140321

WOD
AMRAP in 12 minutes of:
10 KB Swings (24kg/16kg)
10 Box Jumps (24"/20")
10 Push-ups

Thursday, March 20, 2014

140320

WOD
3 rounds of:
Every 30 sec for 5 minutes:
1 Snatch Grip Deadlift
1 Hang Snatch
1 Overhead Squat

1 minute rest between rounds
Goal-heaviest weight you can do for a full 5 minute round.

Wednesday, March 19, 2014

140319

WOD
5 rounds of:
200m Run
12 Toes to Bar
10 Push Press

Beg (75/55)
Int   (115/75)
Adv(155/105)

Tuesday, March 18, 2014

140318

WOD
10,9,8,7,6,5,4,3,2,1
Thrusters (95/65)
Bar Hop Burpees
20 Double Unders between rounds

Monday, March 17, 2014

140317

WOD
Open 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Friday, March 14, 2014

140314

WOD
With a time limit of 20 minutes alternate between:
1 Box Jump
2 Thrusters
to find your 1RM Box Jump and your 2RM Thruster

Thursday, March 13, 2014

140313


WOD
1,2,3,4,5,6,7,8,9,10
Power Cleans
Ring Dips
*100m Run Between Rnds

Beg (95/65)
Int   (135/95)
Adv(185/115)

Wednesday, March 12, 2014

140312

WOD
2 rounds of:
50 Wall Ball (20/14)
50 Double Unders
25 Burpees

Tuesday, March 11, 2014

140311

WOD
AMRAP in 12 minutes:
5 Squat Cleans
10 Hand Release Push-ups
5 Toes to Bar

Beg (95/65)
Int   (115/75)
Adv(135/95)

Monday, March 10, 2014

140310

WOD
CrossFit Open Workout 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Friday, March 7, 2014

140307

WOD
5 Rounds of:
16 Overhead Lunges (45/25)
12 Box Jumps (24"/20")
8 Plyo Push-ups

Thursday, March 6, 2014

140306

WOD
3-6-9-12-15-18-21
Overhead Squats (95/65)
Pull-ups

*15 Double Unders before each round

Wednesday, March 5, 2014

140305

WOD
AMRAP in 15 minutes of:
12 Deadlifts (165/95)
6 Push Press (115/75)
9 Bar Hop Burpees

Use 1 bar for this workout

Tuesday, March 4, 2014

140304

WOD
3 rounds of:
Every 30 sec for 5 minutes perform:
1 Power Clean
2 Hang Cleans
1 Jerk

1 min rest between rounds
Goal=max weight for a full round

Monday, March 3, 2014

140303

WOD
Open 14.1
AMRAP in 10 minutes of:
30 Double Unders
15 Power Snatch (75/55)

Friday, February 28, 2014

140228

WOD
10,9,8,7,6,5,4,3,2,1
KB Swings (24kg/16kg)
Wall Ball (20/14)
Box Jumps (24"/20")

Thursday, February 27, 2014

140227

WOD
Death By Clean:
Clean and Jerk
In minute 1 perform 1 clean and jerk
in minute 2 perform 2 clean and jerks
in minute 3 perform 3 clean and jerks
continue the pattern until you cannot perform the required reps in the 1 minute time frame.

Beg (95/65)
Int  (115/75)
Adv(135/95)

Wednesday, February 26, 2014

140226

WOD
AMRAP in 12 minutes of:
10 Pull-ups
10 Burpees
15 Double Unders

Tuesday, February 25, 2014

140225

WOD
Tabata
Double Unders
Toes to Bar
Push Press (95/65)
KB Swings (24kg/16kg)

Monday, February 24, 2014

140224

WOD
750m Row
500m Row
250m Row

Friday, February 21, 2014

140221

WOD
AMRAP in 2 minutes of:
Thrusters (135/95)
1 minute rest
AMRAP in 2 minutes of:
Thrusters (115/75)
1 minute rest
AMRAP in 2 minutes of:
Thrusters (95/65)

Thursday, February 20, 2014

140220

WOD
AMRAP in 10 minutes of:
15 Double Unders
10 Deadlifts

Beg (135/95)
Int   (185/115)
Adv(225/135)

Wednesday, February 19, 2014

140219

WOD
4 rounds of:
20 Wall Ball (20/14)
20 Double Unders
15 Burpees
15 Double Unders

Tuesday, February 18, 2014

140218

WOD
5 rounds of:
6 Power Cleans
12 Ring Dips
18 Box Jumps (24"/20")

Beg (95/65)
Int   (135/95)
Adv(165/105)

Monday, February 17, 2014

140217

WOD
AMRAP in 12 minutes of:
1 Power Clean
1 Squat Clean
1 Thruster
1 Push Press

Beg (95/65)
Int   (135/95)
Adv(155/105)

Friday, February 14, 2014

140214

WOD
Open Workout 11.1
AMRAP in 10 minutes of:
30 Double Unders
15 Snatch (75/55)

Thursday, February 13, 2014

140213

WOD
500m Row
------------------
3 rounds of:
15 Thrusters
15 Pull-ups
15 Overhead Squats

Beg (75/55)
Int   (95/65)
Adv(115/75)

Wednesday, February 12, 2014

140212

WOD
Open 11.2
AMRAP in 15 minutes of:
9 Deadlifts (155/100)
12 Push-ups
15 Box Jumps(24"/20")

Tuesday, February 11, 2014

140211

WOD
5 rounds of:
20 Box Jumps (24/20)
15 KB Swings (24kg/16kg)
10 Toes to Bar

Friday, February 7, 2014

140207

WOD
100 Wall Ball (20/14)
75 Double Unders
40 Burpees

Thursday, February 6, 2014

140206

WOD
AMRAP in 15 minutes of:
3,6,9,12,15,18,21,24......
Squat Cleans
Pull-ups

Beg (75/55)
Int  (115/75)
Adv(155/105)

Wednesday, February 5, 2014

140205

WOD
EMOM for 8 minutes:
20 Double Unders
Max Rep Hang Clean and Push Press

Beg (75/55)
Int  (115/75)
Adv(135/95)

Tuesday, February 4, 2014

140204

WOD
AMRAP in 10 minutes of:
9 Snatch Grip Deadlifts
3 Hang Power Snatch
6 Overhead Squats

Beg (65/45)
Int  (95/65)
Adv(115/75)

Monday, February 3, 2014

140203

WOD
AMRAP in 12minutes of:
20 Double Unders
7 Thrusters (95/65)
5 Bar Hop Burpees

Friday, January 31, 2014

140131

WOD
21-18-15-12-9-6-3
Overhead Lunges (45/25)
Toes to Bar

Thursday, January 30, 2014

Wednesday, January 29, 2014

140129

WOD
Every minute on the minute for 15 minutes perform:
1 Power Clean
2 Hang Cleans
1 Jerk

*you must add weight to the bar after every 3 rounds

Tuesday, January 28, 2014

140128

WOD
Double Under "Cindy" or "Mary"
AMRAP in 20 minutes of:
5 Pull-ups/HSPU
10 Push-ups/Pistols
15 Squats/Pull-ups
20 Double Unders

Monday, January 27, 2014

140127

WOD
Open 12.3
AMRAP in 18min:
15 Box Jumps (24"/20")
12 Push Press (115/75)
9 Toes to Bar

Friday, January 24, 2014

140124

WOD
5 rounds of:
8 Plyo Push-ups
16 Jumping Lunges
20 Wall Ball (20/14)

Thursday, January 23, 2014

140123

WOD
Open 12.2
AMRAP in 10 minutes of:
30 Snatch (75/45)
30 Snatch (135/75)
30 Snatch (165/100)
AMAP Snatch (210/120)