10/09/07 Workout of the Day (WoD)

"Grace"

30 Cleans (135lbs) for time.

Post load and time to comments.

10/08/07 Workout of the Day (WoD)

Rest Day.

10/06/07 Workout of the Day (WoD)

Tabata (8 rounds of 20 sec work, 10 sec rest) the following:

• Row
• Lunges
• Pull Ups
• Squat Thrusts
• Push Press

Please feel free to post load and lowest number of reps in any round for each exercise to comments.

10/05/07 Workout of the Day (WoD)

Complete 5 rounds of the following series:

• 40 Squats
• 25 Back Extensions
• 12 Pull Ups
• 30 Wall Ball or KB Swings

Please feel free to post time to comments.

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

Front Squat
5 - 5 - 5 - 5 - 5 Reps.

Push for a new 5RM.

Please feel free to post load to comments.

10/03/07 Workout of the Day (WoD)

Rest Day.

10/02/07 W0rkout of the Day (WoD)

21 - 15 - 9 Reps of the following triplet:

• Sumo Deadlift Hi Pull
• Pull Ups
• Push Ups

Please feel free to post load and time to comments.

10/01/07 Workout of the Day (WoD)

Complete the following series for time:

• 1000m Row
• 30 Pull Ups
• 60 Body Rows
• 50 DB Cleans

Please feel free to post load and time to comments.

09/30/07 Workout of the Day (WoD)

Complete the following series. The 5 rep exercises are at your 5RM.

• 5 Front Squat
• 20 Push Ups
• 5 Front Squat
• 30 V-Ups
• 5 Back Squat
• 10 Turkish Get Ups (Per Side)
• 5 Back Squat
• 15 Hanging Knees to Elbows
• 5 Deadlifts

Please feel free to post load to comments.

09/29/07 Workout of the Day (WoD)

Rest Day.

09/28/07 Workout of the Day (WoD)

Christine
3 rounds of the following series:

• 500m Row
• 12 Deadlifts
• 21 Box Jumps

Please feel free to post load and time to comments.

09/27/07 Workout of the Day (WoD)

Clean Progressions. Go through the following till you feel comfortable with the movements (3 times minimum).

• 5 Deadlifts
• 5 Hi-Pulls
• 5 Front Squats
• 5 MB Cleans
• 5 Hang Power Cleans
• 5 Hang Cleans
• 5 Cleans

Please feel free to post load and thoughts to comments.

09/26/07 Workout of the Day (WoD)

Complete the following series for time:

• 800m Sprint
• 50 Thrusters
• 50 Sit Ups
• 800m Sprint
• 50 Box Jumps
• 50 Pull Ups
• 800m Sprint
• 50 Push Press

Please feel free to post load and time to comments.

09/25/07 Workout of the Day (WoD)

Rest Day.

09/24/07 Workout of the Day (WoD)

Complete the following series 2 times. Use a bar loaded with your 5RM for the Strict Press. Do not put the bar down once you start the lifts. IE: do 5 Strict Presses, immediately without putting the bar down do 10 Push Presses, and then still without putting the bar down do 15 Push Jerks. Focus on how the Hips become more engaged as you progress from Strict Presses to Push Jerks.

• 5 Strict Press
• 10 Push Press
• 15 Push Jerk

Please feel free to post load to comments.

09/23/07 Workout of the Day (WoD)

Squat
5 - 5 - 5 - 5 - 5 Reps.
Push for a new 5RM.

Please feel free to post load to comments.

09/22/07 Workout of the Day (WoD)

"Diane"
21 - 15 - 9 Rep rounds of the following couplet, for time (of course):

• 225lbs Deadlift
• Handstand Push Ups

World Record is 1 min 47 seconds. Can you beat that?

Please feel free to post load and time to comments.

09/21/07 Workout of the Day (WoD)

Rest Day.

09/20/07 Workout of the Day (WoD)

Deadlift
5 - 5 - 5 - 5 - 5 Reps
Push for a new 5RM

Please feel free to post load to comments.

09/19/07 Workout of the Day (WoD)

50 - 30 - 20 Reps of the following couplet

• Wall Ball
  
• Hanging Knees to Elbows
  

please feel free to post time to comments.

09/18/07 Workout of the Day (WoD)

Tabata these:

• Rowing
• Push Ups
• B2B Squats
• Pull Ups
• Sit Ups

Post the lowest number of reps you get in a round for each exercise to comments.

09/17/07 Workout if the Day (WoD)

Rest Day.

09/16/07 Workout of the Day (WoD)

21 - 15 - 9 Reps of the following couplet:

• Clean
• Pull Ups

Please feel free to post load and time to comments.

09/15/07 Workout of the Day (WoD)

Perform the following for time:

• 50 Wall Ball
• 50 Push Press
• 50 MB Toss Sit Ups
• 1000m Row
• 50 MB Toss Sit Ups
• 50 Push Press
• 50 Wall Ball

Please feel free to post load and time to comments.

09/14/07 Workout of the Day (WoD)

Complete 3 rounds of the following series:

• 1000m Row
• 12 Deadlifts
• 21 Strict Presses

Please feel free to post load and time to comments.

09/13/07 Workout of the Day (WoD)

Rest Day.

The Tactical Strength Challenge Results are now up and available HERE!

Great showing by everyone!

09/12/07 Workout of the Day (WoD)

Complete the following series for time:

• 800m Sprint
• 50' 1 Arm Overhead Walking Lunges
• 50 V-Ups
• 800m Sprint
• 50 MB Cleans
• 50 Overhead Presses
• 800m Sprint
• 50 Ball Slams

Please feel free to post load and time to comments.

09/11/07 Workout of the Day (WoD)

5 rounds for time/max reps of the following couplet:

• 5 Hang Power Cleans
• 1 minute of Pull Ups

Please feel free to post load, time and # pull ups per round to comments.

09/10/07 Workout of the Day (WoD)

Max rounds in 20 minutes of the following couplet:

• 10 Push Ups
• 10 KB Swings (24kg)
  

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

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

Rest Day.

09/08/07 Workout of the Day (WoD)

Tactical Strength Challenge
Deadlift 1 - 1 - 1
Max Pull Ups
Max Reps of 24KG KB Snatches in 5 minutes

Finish it off with 100 Wall Ball if you're not tired =)

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

Perform 3 rounds - 21 - 15 - 9 reps of the following series:

• Sumo Deadlift High Pull
• Push Up
• Box Jump

Please feel free to post load and time to comments.

09/06/07 Workout of the Day (WoD)

Perform the following for time:

• 800m Sprint
• 30 KB Snatches
• 100' Walking Lunge
• 30 Body Rows
• 800m Sprint
• 75 Ball Slams

Please feel free to post load and time to comments.

09/05/07 Workout of the Day (WoD)

Rest Day.

Remember the TSC is this Saturday.

Time: Weigh-in at 11:30 AM sharp; lifting begins at noon.

Location: Steel CIty CrossFit, 1 East St North, Dundas, ON www.steelcitycrossfit.com

Contact: Adam Morden info@steelcitycrossfit.com Tel: (905) 627-3308

Registration: $20 at the Door

What is the TSC?
The Tactical Strength Challenge (TSC) is a strength competition consisting of three events:

• A three-attempt powerlifting deadlift
• Pullups for max reps
• Kettlebell snatches for max reps in a 5:00 time period

The winner is determined by combined placement in the three events. For example, if Lifter A finishes third in the deadlift, fifth in pullups, and second in snatches, his score is 10 (3+5+2). The lowest combined score wins. In the event of a deadlift tie, the lighter competitor places higher. In the event of a pullup tie, the heavier competitor places higher. In the event of a snatch tie, the tie stands. In the event of an overall tie (two or more lifters get same combined score), the tie stands.

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

Perform the following triplet 3 times for time:

• 500m Row
• 21-15-9 Ring Dips
• 9-7-5 Deadlifts

Please feel free to post load and time to comments

09/03/07 Workout of the Day (WoD)

Push Press
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps.
Build to a new 1RM.

Please feel free to post load to comments.

09/02/07 Workout of the Day (WoD)

Perform the following couplet, 3 rounds, for time:

• 30 KB Snatches (24KG Men, 16 KG Women)
• 15 Pull Ups

Please feel free to post load and time to comments.

09/01/07 Workout of the Day (WoD)

Rest Day.

1 week today we are hosting the Tactical Strength Challenge, here is the vital info:

Tactical Strength ChallengeThe next international Tactical Strength Challenge is coming up soon - September 8th 2007.

Time: Weigh-in at 11:30 AM sharp; lifting begins at noon.

Location: Steel CIty CrossFit, 1 East St North, Dundas, ON www.steelcitycrossfit.com

Contact: Adam Morden info@steelcitycrossfit.com Tel: (905) 627-3308

Registration: $20 at the Door

What is the TSC?
The Tactical Strength Challenge (TSC) is a strength competition consisting of three events:

• A three-attempt powerlifting deadlift
• Pullups for max reps
• Kettlebell snatches for max reps in a 5:00 time period

The winner is determined by combined placement in the three events. For example, if Lifter A finishes third in the deadlift, fifth in pullups, and second in snatches, his score is 10 (3+5+2). The lowest combined score wins. In the event of a deadlift tie, the lighter competitor places higher. In the event of a pullup tie, the heavier competitor places higher. In the event of a snatch tie, the tie stands. In the event of an overall tie (two or more lifters get same combined score), the tie stands.

08/31/07 Workout of the Day (WoD)

Complete the following series for time:

• 5 Muscle Ups
• 1 Rope Climb
• 4 Muscle Ups
• 2 Rope Climbs
• 3 Muscle Ups
• 3 Rope Climbs
• 2 Muscle Ups
• 4 Rope Climbs
• 1 Muscle Ups
• 5 Rope Climbs

Please feel free to post time to comments.

08/30/07 Workout of the Day (WoD)

Front Squat
5 - 5 - 5 - 5 - 5 Reps.
Push for a new 5RM.

Please feel free to post load to comments.

08/29/07 Workout of the Day (WoD)

Complete the following series 5 times for time:

• 10 Lunges (Per Leg)
• 10 Push Press
• 10 Bent Over Row
• 10 Suitcase Deadlifts
• 10 1 Arm Overhead Squats

Please feel free to ost load and time to comments.

08/28/07 Workout of the Day (WoD)

Rest Day.

08/27/07 Workout of the Day (WoD)

Max rounds in 20 minutes of the following triplet:

• 10 Thrusters (95lbs men/65lbs Women)
• 10 Bent over Row (95lbs men/65lbs Women)
• 10 Burpees

Please feel free to post load and time to comments.

08/26/07 Workout of the Day (WoD)

Front Squat
5 - 5 - 5 - 5 - 5 Reps

Push for a new 5RM.

Please feel free to post load to comments.

08/25/07 Workout of the Day (WoD)

3 rounds for time of the following series:

• 400m Sprint
• 25 Divebomber Push Ups
• 15 Body Rows
• 15 MB Cleans

Please feel free to post time to comments.

08/24/07 Workout of the Day (WoD)

Rest Day.

Well I'm back from England - sorry about the delay in posting workouts for the past 2 weeks. Everything is up and running as usual - but be sure to check our new schedule Starting September 1st. Also remeber the Tactical Strength Challenge coming up on the 8th of September.

08/23/07 Workout of the Day (WoD)

Complete the following for time:

• 1000m Row

21 – 15 – 9 Rep rounds

• Push Press
• Hi-Pull

Please feel free to post load and time to comments.

08/22/07 Workout of the Day (WoD)

Complete the following for time:

• 50 Walking lunge steps
• 25 Pull-ups
• 50 Box jumps, 20 inch box
• 50 Push Ups
• 25 Knees to elbows (seated or hanging)
• 50 Squats
• 50 Sit-ups
• 15 Hang squat cleans, (dumbbells, MB, etc)
• 20 Supermans
• 20 Wall ball shots, 20 pound ball
• 1 Rope climb ascent

Please feel free to post load and time to comments.

08/21/07 Workout of the Day (WoD)

"Helen"

3 rounds for time of the following:

• 400 meter run
• 1.5 pood (24KG/55lbs) Kettlebell swing x 21
• Pull-ups 12 reps

Please feel free to post time to comments.

08/20/07 Workout of the Day (WoD)

Rest Day.

08/19/07 Workout of the Day (WoD)

Deadlift 5 – 5 – 5 – 5 – 5 Reps.

Push for a new 5RM.

Please feel free to post load to comments.

08/18/07 Workout of the Day (WoD)

"Chelsea"

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Each min on the min for 30 min.

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

08/17/07 Workout of the Day (WoD)

50 – 30 – 20 Rep Rounds of the following triplet:

• Dive Bomber Push Ups
• Tuck Jumps
• Hi-Pulls

Please feel free to post load and time to comments.

08/16/07 Workout of the Day (WoD)

Rest Day.

08/15/07 Workout of the Day (WoD)

"Fran"

• Thruster 95 lbs (65lbs Women)
• Pull-ups

21-15-9 reps for time.

Pleas feel free to post load and time to comments.

08/14/07 Workout of the Day (WoD)

21 – 18 – 15 – 12 – 9 Rep rounds of the following couplet:

• KB Cleans
• Push Ups

Please feel free to post load and time to comments.

08/13/07 Workout of the Day (WoD)

Complete the following series 5 times for time:

• 15 Overhead Squats
• 25 Sit Ups
• 30 Ball Slams

Please feel free to post load and time to comments.

08/12/07 Workout of the Day

Rest Day.

08/11/07 Workout of the Day (WoD)

Complete the following series for time:

• 400m Run
• 50 Thrusters
• 50 Push Ups
• 50 Box Jumps
• 50 Pull Ups
• 50 Lunges
• 50 Ball Slams
• 50 Push Press
• 800m Run

Please feel free to post load and time to comments.

08/10/07 Workout of the Day (WoD)

21 – 15 – 9 rep rounds for time:

• Deadlift
• Overhead Press

Please feel free to post load and time to comments.

08/09/07 Workout of the Day (WoD)

Max rounds of the following couplet in 20 minutes.

• 15 Squats
• 9 Push Press

Then 10 tire flips.

Please feel free to post load and time to comments.

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

Rest Day.

08/07/07 Workout of the Day (W0D)

Complete the following series for time - 3 rounds of 50 - 30 - 20 Reps

• Box Jumps
• Pull Ups
• Burpees

Please feel free to post time to comments.

08/06/07 Workout of the Day (WoD)

"Jackie"

Complete the following for time:

• 1000 meter row
• Thruster 45 lbs (50 reps)
• Pull-ups (30 reps)

Please feel free to post load and time to comments.

08/05/07 Workout of the Day (WoD)

Complete 5 rounds of the following circuit for time:

• 10 Box Jumps
• 10 Push Ups
• 10 Pull Ups
• 10 Ball Slams
• 10 KB Snatches
• 10 Body Rows

Please feel free to post time to comments.

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

Rest Day.

08/03/07 Workout of the Day (WoD)

Complete the following series 3 times for time:

• 15 Overhead Squats
• 25 Box Jumps
• 50 Sit Ups
• 25 Push Ups
• 15 1 Arm Overhead Lunges (Per Arm)

Please feel free to post load and time to comments.

08/02/07 Workout of the Day (WoD)

Clean And Jerk
5 - 5 - 5 - 5 - 5 Reps
Push For a new 5RM

Please feel free to post load to comments.

08/01/07 Workout of the Day (WoD)

21 - 15 - 9 Reps of each of the following pairs:

• Push Ups
• Squats

• Pull Ups
• Burpees

• Divebomber Push Ups
• Boot Strappers

Then finish off with a 500m row.

Please feel free to post time to comments.

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.