04/30/07 Workout of the Day (WoD)

Perform the following triplet 3 times for time:

• 400m Sprint
• 21 KB Swings
• 12 Pull Ups

Please feel free to post load and time to comments.

04/29/07 Workout of the Day (WoD)

Rest Day.

04/28/07 Workout of the Day (WoD)

Complete as many rounds of the following triplet as you can in 20 minutes.

• 10 Push Jerks
• 10 Ball Slams
• 10 Squats

Please feel free to post load and number of rounds completed to comments.

04/27/07 Workout of the Day (WoD)

Complete the following series as many times as you can in 20 minutes:

• 15 Strict Presses
• 15 Squats
• 15 Ball Slams

Please feel free to post load and number of rounds completed to comments.

04/26/07 Workout of the Day (WoD)

3 Rounds for time of the following:

• Row 500M
• 9 Deadlifts (225)
  
• 7 Pull Ups

Please feel free to post time to comments.

04/25/07 Workout of the Day (WoD)

Rest Day.

04/24/07 Workout of the Day (WoD)

21 - 15 - 9

• Push Press
• 100M Sprint
  
• KB Swings

Set up the bar at one end of a 100m track and the KB at the other, perform a set of Push Presses then sprint to the other end and perform a set of KB Swings. Repeat till all 3 sets are completed and you are back at the starting end of the track.

Please feel free to post load and time to comments.

04/23/07 Workout of the Day (WoD)

Fight Gone Bad (direct from CrossFit.com)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This is a 3 round version. The stations are:

1. Wall-ball 20 pound ball, 8 ft target. (Reps)
2. Deadlift high-pull 75 pounds (Reps)
3. Box Jump 20" box (Reps)
4. Push-press 75 pounds (Reps)
5. Row calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

04/22/07 Workout of the Day (WoD)

"Fran"

21 - 15 - 9 reps of the following couplet:

• 95lbs Thruster
• Pull Ups

Please feel free to post load and time to comments.

04/21/07 Workout of the Day (WoD)

Rest Day.

04/20/07 Workout of the Day (WoD)

45 seconds at each station, 5 times through the circuit:

• KB Swings
• Ball Slams
• V-Sits
• Sled Drags
• Alternating DB Overhead Presses

Please feel free to post number of reps completed (totaled per round) each round to comments.

04/19/07 Workout of the Day (WoD)

4 rounds for time of the following:

• 400m Sprint
• 12 Thrusters
• 12 Pull Up Burpees

Please feel free to post time to comments.

04/18/07 Workout of the Day (WoD)

Front Squat
3 - 3 - 3 - 3 - 3 - 3 - 3

Push for a new 3 RM.

Please feel free to post load to comments.

04/17/07 Workout of the Day (WoD)

Rest Day.

04/16/07 Workout of the Day (WoD)

3 rounds for time of the following triplet:

• 500M row
• 12 Burpee Pull Ups
• 15 Squats

Please feel free top post time to comments.

04/15/07 Workout of the Day (WoD)

Overhead Squat

5 - 5 - 5 - 5 - 5

Push for a new 5 RM.

Please feel free to post load to comments.

04/14/07 Workout of the Day (WoD)

As many ROLLS (2 Dice) as you can in 20 minutes:

• 2 Pull Ups (20)
• 3 Push Press (15)
• 4 Wall Ball (25)
• 5 Thrusters (15)
• 6 Push Up (20)
• 7 KB Swings (15)
• 8 Sit Ups (30)
• 9 Squats (25)
• 10 1 Arm Overhead Lunges
• 11 Burpees (15)
• 12 Clean and Jerk (15)

Please feel free to post total number of rounds completed to comments.

04/13/07 Workout of the Day (WoD)

Rest Day.

04/12/07 Workout of the Day (WoD)

Complete the following for time:

• 30 Deadlifts
• 20 Push Ups
• 20 Deadlifts
• 30 Push Ups
• 10 Deadlifts
• 50 Push Ups

Please feel free to post load and time to comments.

04/11/07 Workout of the Day (WoD)

Push Jerk

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps

Push for a new 1RM

Please feel free to post load and time to comments.

04/10/07 Workout of the Day (WoD)

4 Rounds for time of the following triplet:

• Row 500m
• 25 Ball Slams
• 12 Pull Ups

Please feel free to post time to comments.

04/09/07 Workout of the Day (WoD)

Rest Day.

Were you impressed by the shape of the cast of 300? Want to get there yourself? They trained with CrossFit - So can you. Come check out any of our CrossFit classes, or private training.
Also, this Sunday check out the 300 challenge our friends at CrossFit Toronto are running.

04/09/07 Workout of the Day (WoD)

Rest Day.

Were you impressed by the shape the cast of 300 were in? They trained with CrossFit if you want to get a taste of their training come into any of our CrossFit classes. Also, this Sunday check out the 300 Challenge our friends at CrossFit Toronto are running.

04/08/07 Workout of the Day (WoD)

Deadlift

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps

Push for a new 1 RM

Please feel free to post load and time to comments.

04/07/07 Workout of the Day (WoD)

Complete the following for time:

• 50 KB Swings
• 50 Push Ups
• 50 Pull Ups
• 50 Burpees
• 50 Squats
• 50 Ball Slams
• 50 Push Press
• 50 Squat Thrust

Please feel free to post load and time to comments.

04/06/07 Workout of the Day (WoD)

"Karen"
Complete the following exercise for time:

• Wall-Ball 150 shots

Please feel free to post time to comments.

Note: 20lbs ball - 10ft target scale as required

04/05/07 Workout of the Day (WoD)

Rest Day.

04/04/07 Workout of the Day (WoD)

Bench Press

5 - 5 - 5 - 5 - 5 Reps.

Push for a new 5RM.

Please feel free to post load to comments.

04/03/07 Workout of the Day (WoD)

Complete as many rounds as possible in 20 minutes of the following:

• 15 Thrusters
• 5 Pull Ups
• 15 Box Jumps

Please feel free to post load and time to comments.

04/02/07 Workout of the Day (WoD)

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Please feel free to post total to comments.

04/01/07 Workout of the Day (WoD)

Rest Day.