07/31/07 Workout of the Day (WoD)

Rest Day.

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

Bottom to Bottom Tabata Squats, then:

Max reps in 2 min (each) of the following:

• Push Jerk (75lbs Women 115 lbs Men)
• Wall Ball
• Pull Ups
• KB Snatches (24KG Men, 16KG Women)

Scale if needed to complete at least 10 reps. Please feel free to post load and time to comments.

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

Start with a 1000m Row then:

21 - 15 -9

• Deadlifts (1.5 Bodyweight)
• Push Ups
• Pull Ups

Then finish with a 500m Row.

Please feel free to post load and time to comments.

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

Complete the following series for time:

• 800m Sprint
• 50 Squats
• 50 Push Ups
• 50 Sit Ups
• 400m Sprint
• 50 Box Jumps (24 inch box)
• 50 Push Press (1/2 Bodyweight)
• 50 KB Swings (24kg men, 16kg Women)
• 800m Sprint
• 15 Pull Ups

Please feel free to post load and time to comments.

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

Rest Day.

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

complete the following series 3 time for time:

• 21 Wall Ball (20lbs Ball 10 ft target)
• 15 Thrusters (65lbs Women, 95lbs Men)
• 9 Pull Ups
• 500m Row

Please feel free to post load and time to comments.

07/25/07 Workout o the Day (WoD)

Push Jerk

3 - 3 - 3 - 3 - 3 - 3 Reps Push for a new 3RM.

Please feel free to post load to comments.

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

Perform the following for time:

• 1000m Row
• 30 KB Snatches per arm (24kg men, 16 kg women)

Please feel free to post time to comments.

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

Rest Day.

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

Deadlift

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

Push for a new 1RM

Please feel free to post load to comments.

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

"Cindy"

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

• 5 Pull Ups
• 10 Push Ups
• 15 Squats

Please feel free to post number of rounds completed to comments

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

Perform the following circuit 3 times for time:

• 25 MB Cleans
• 6 1 Arm Hang KB Snatch (per arm)
• 9 Strict Press (1/2 Bodyweight)

Then do max tire flips.

Please feel free to post load and time to comments.

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

Rest Day.

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

Perform the following circuit 3 times for time:

• 50 Front Squats
• 25 Push Ups
• 50 Mule Kicks
• 25 KB Swings

Please feel free to post load and time to comments.

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

"Grace"
Clean and Jerk 135 lbs
30 reps for time

Please feel free to post time to comments.

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

Complete the following triplet 3 times for time:

• 500m Row
• 12 Deadlifts (Benchmark 225)
• 21 Box Jumps (Benchmark 24 inch box)

Please feel free to post load and time to comments

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

Rest Day.

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

10 Flying 40m Sprints.

Then perform the following:

• L-Sit for max time
• Max Pull Ups
• 25 Hand Stand Push Ups

Please feel free to post results to comments.

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

Snatch Progressions: 5 times through, 5 reps each adding weight each round. All done with a Snatch grip.

• Deadlift
• Hi Pull
• Heaving Balance
• Drop Snatch
• Hang Snatch

Snatch (For a 3 RM)

3 - 3 - 3 - 3 - 3 Reps

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

Complete the following series for time:

• 300m Row
• 150 Squats
• 300m Row
• 25 Tuck Jumps
• 25 Ball Slams
• 25 Burpees
• 25 Box Jumps
• 25 Plyometric Pushups
• 25 MB Cleans
• 300m Row

Please feel free to post load and time to comments.

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

Rest Day.

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

Clean
5 - 5 - 5 - 5 - 5 Reps

Push for a new 5RM.
Please feel free to post load to comments.

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

Perform the following triplet three times for time:

• 12 Deadlifts
• 18 Hanging Knees to Elbows
• 24 Ball Slam Burpees

Please feel free to post load and time to comments.

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

Complete the following for time:

• 1000m Row
• 45 Thrusters
• 25 Pull Ups
• 500m Row
• 45 Box Jumps
• 25 Ball Slams

Please feel free to post load and time to comments.

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

Rest Day.

Congratulations Joe Brellisford on becoming the newest member of the Hamilton Fire Department. It's been a long time coming, and well deserved!

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

Painstorm XXVII

Enlarge image

"Over Your Head and Far Away"

Use weighted implement/s of your choice to get a total of 10,000lb from the
ground to overhead and carry your implement a total of 800m for
time. Partition and rest as needed. No rules on how you get the weight overhead.

An example:

Using a 135lb bar you would need to perform 75 power cleans and push press to
get 10,000lb overhead. So you could break it up as follows...

15 reps
carry bar 200m
15 reps
carry bar 200m
15 reps
carry bar 200m
15 reps
carry bar 200m
15 reps

Courtesy of Kempie, CrossFit North East England.

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

"Annie"

50-40-30-20 and 10 rep rounds of:

• Double-unders
• Sit-ups

Please feel free to post time to comments.

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

Tabata these:

• Box Jumps
• KB Snatches
• Rowing
• Burpees
• 1 other exercise of your choice

Please feel free top post your score (lowest number of reps in any 20 second period) for each exercise to comments.

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

Rest Day.

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

21 - 15 - 9 Rep rounds the following triplet:

• 500m Row
• Thrusters
• Box Jumps

Please feel free to post load and time to comments.

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

Happy Canada Day Everyone!

Complete the following couplet 3 times for time:

• 21 Strict Press
• Rope Climb (5 trips)

Please feel free to post load and time to comments.