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.

06/30/07 Workout of the Day (WoD)
Complete the following for time:

• 50 Push Press (95lbs)
• 50 Deadlift (185lbs)
• 50 Ball Slam
• 1000m Row
• 50 KB Snatch (24kg)
• 50 Pull Ups

Please feel free to post load and time to comments.

o6/29/07 Workout of the Day (WoD)

Rest Day.

06/28/07 Workout of the Day (WoD)

"Murph"

On Thursday June 28th 2007 at 715 pm we will be completing this workout as a group. It will be fun, as long as you define 'Fun' as extremely challenging, make you want to puke hard. Come on out, it'll be fun...

Here is a description of the workout from www.CrossFit.com:

For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

06/27/07 Workout of the Day (WoD)

Complete the following triplet 3 times for time:

• 500m Row
• 12 KB Snatches (per arm)
• 20 Lunges

Please feel free to post load and time to comments.

06/26/07 Workout of the Day (WoD)

Perform the following couplet 3 times, 21-15-9 rep rounds, for time:

• Deadlift Hi-Pulls (Bodyweight)
• Push Press (2/3rds Bodyweight)

Scale if needed, but try to keep it as heavy as possible.

Please feel free to post load and time to comments.

06/25/07 Workout of the Day (WoD)

Rest Day.

06/24/07 Workout of the Day (WoD)

Complete the following for time:

• 500m Row
• 25 Wall Ball
• 25 Ball Slams
• 500m Row
• 25 Box Jumps
• 25 Push Ups
• 500m Row
• 25 Pull Ups
• 25 Thrusters

Please feel free to post time to comments.

06/23/07 Workout of the Day (WoD)

Complete the following triplet 3 times for time:

• 21 KB Snatches (Per Arm)
  
• 15 Deadlifts (1.5 X bodyweight)
  
• 9 Pull Ups

Scale as needed. Please feel free to post load and time to comments.

06/22/07 Workout of the Day (WoD)

Todays WoD is courtesy our CrossFit friends in London. Thanks to Dave Henry and his crew. It looked like they had so much fun with it yesterday that I figure we may as well do it today =)

For Time:

• 30push-ups
• 100 squats
• 20 push-ups
• 800m run
• 10 push-ups
• 100 Squats
• max push-ups

Please feel free to post time to comments.

06/21/07 Workout of the Day (WoD)

Rest Day.

Congratulations to Travis Derouin, our latest addition to the Trophy case. He pull off an awesome lift - a double bodyweight Deadlift with ease. Great Job Travis!

Reminder to everyone as well. This Saturday's 1030 BoxFit class is canceled, but there is great boxing featuring several of our fighters at the Polish Hall in Niagara Falls Saturday evening.