“Erin” Five rounds for time of: 40m/25w pound Dumbbells split clean, 15 reps 21 Pull-ups Post time to leaderboard.
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WOD
“Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.
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5 Rounds for time: Run 400m 30 Box Jumps (24″ box) 30 Wall Balls (20# Ball) Post time to the leaderboard.
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Great work from the Sunday crew yesterday! There were some sleepy faces when we got there, but everyone pushed hard and put up some good times. Don’t forget to post your daily WOD results to the LEADERBOARD. It is in your best interest to do so, as this will allow you to track your progress [...]
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A nice little Metcon (Metabolic Conditioning) burner for the Sunday crew. If you need some extra motivation this morning, check out this video from the Canada West Regional for the upcoming 2009 CrossFit Games. Props to Joy, Andy, and Pete K representing CrossFit Vancouver (my Alma Mater). Strong showing. Tech/Skill: Squat and Push-up form. Bag [...]
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Today we are following the main site with this ultra functional gymnastics movement. Hip drive, pull-up power, and ring dips all combine in this potent WOD. W/U: 20 Kettlebell swings (55#/35#) 20 Pull-ups 20 Ring Dips Tech/Skill: Bar-overs WOD: For time: 30 Muscle-ups. Post time to the leaderboard.
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FYI: For those of you new to CrosFit, WOD stands for Workout Of the Day. Today we are squatting. Take a look at the above picture and notice the depth and form that is maintained. W/U: 3 Rounds of 6 Burpees 40m Sprint. Rest 3 Mins between rounds. WOD: Max Back Squat -1 Rep Work [...]
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As the title states, this one will be a butt burner. Deceivingly difficult. Check out last night’s groups session in action… Tech/Skills: Handstands WOD: For time: 400m Lunges
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Today marks our first group workout. We will be meeting in the weight room of Midland Secondary School at 8:00pm sharp. Tech/Skills: Deadlift WOD: Lunch Hour Gone Bad 3 Rounds, 5 Mins of work 1 Min rest, 60s per station. Deadlift (135#) Box Jump Push Press (65#) Squats Push-Ups Count each rep/round at each station, [...]
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