“Rhiannon”
10 minutes of double unders for reps
Coach’s notes: Post number of reps to comments.
Compare to August 30, 2011

A.  Power Clean/Front Squat/Push Jerk - 1.1.1 x 6 sets, rest 2-3 minutes
B.  200 m Sprint
Rest 2:00
400 m Sprint
Rest 2:00
800 m Sprint
Coach’s notes:  Post loads for all sets in A and times for each sprint in B to comments.
Reminder - LABOUR DAY HOLIDAY HOURS (Monday September 3) Adult Classes at 9:30, 10:30am and 6:00pm ONLY. [...]

A.  Box Jumps - 1 reps x 10 sets, rest 90-120 seconds
Compare to April 3, 2012
B1. Ring Dips -  3-5 reps x 5 sets, rest 60 seconds
Compare to July 12, 2011
B2. GHD Sit-up - 12-15 reps x 5 sets, rest 60 seconds
Coach’s notes:  Post max height achieved on box jumps in A and loads for [...]

5 rounds for time(s):
400 m Run
5 Hang Squat Cleans - 195#/135#
Rest 2:30
Coach’s notes:  Post times per round and total working time to comments.
Reminder We are going to play baseball tonight at 7pm. We will use the diamond at Ranchlands Park. All you need to do is show up, bring a glove and have fun! We would [...]

As many rounds in 20 minutes:
7 Knees to Elbows
14 Alternating DB Snatch - 40#/25#
21 Wallballs - 20#/14#
Coach’s notes:  Post rounds and reps complete to comments.
Compare to May 31, 2012
Reminder - The CFC Recreation Crew (aka Coach Chelsea) is at it again! We are going to play baseball Tuesday, August 28 at 7pm. We will use [...]

A1.  Bench Press - 3-4 reps x 5 sets, rest 2:00
Compare to February 7, 2012
A2.  Sledge Hammer Strikes - 25 reps/side x 5 sets, rest 2:00
A3.  Rope L-sit Hold - AMSAP x 5 sets, rest 2:00
Coach’s notes:  Post loads for A and seconds for B for all 5 sets to comments.
Reminder - The CFC Recreation Crew [...]

1 round for time:
Run 1 mile
50 DB Clean and Jerk - 45#/30#/hand
Coach’s notes:  Post time to complete to comments.

A. 5 sets of 50 (1 attempt/set) rest as needed
Double Unders
B. 5 sets for total distance, rest as needed
3 Broad Jumps
C. Weighted Back Extensions - 8-12 reps x sets @ 30×1, rest 90 seconds
Coach’s notes: perform work (sets) in any order. Post reps per set in A, best distance for one set in B and [...]

A. OHS - work to your heaviest set of 15 reps
B. For time:
50 Chest to bar Pull ups
Coach’s notes:  post heaviest load reached for 15 reps for A and time to complete B to comments.

“Randy”
For time:
75 Power Snatch
Coach’s notes:  75# for guys and 55# for gals. Post time to complete to comments.

A. 1oo Box Jumps  - 20″ for all
B. 100 Push Ups
C. 100 Medicine Ball Cleans - 20#/14#
D.  100 Seconds L-sit holds
Coach’s notes: Post time for sets A, B and C  to and sets to complete D to comments.

A. Dead lift - 3 reps x 5 sets
Rest 2-3 minutes
B. 3 rounds for time:
Handstand walk - 30 steps
20 Sumo dead lift high pull - 95#/65 #
Coach’s notes: Post loads for A and time to complete B to comments.

As many rounds in 20 minutes:
Run 200 m
10 Power Cleans 135#/95#
Coach’s notes:Post rounds and reps completed to comments.
Congrats to Coach Chelsea who placed second at the CrossFit 204 Classic competition this weekend. Way to go Chelsea! We knew you would make us all proud!

A. For time:
100 Sledge Hammer Strikes – 50 per hand
50 Wallballs
50 Toes to Bar

B. As Far As Possible (in one set):
KB Farmers Carry – 2.0 pood/1.5 pood/hand

C. As Long As Possible (in one set):
Chin over bar hold

Coach’s notes: Complete in any order, post order and results to comments.

1 round for time:
1 Rope Climb
10 Clean and Jerks - 200#/135#
2 Rope Climbs
8 Clean and Jerks
3 Rope Climb
6 Clean and Jerks
4 Rope Climbs
4 Clean and Jerks
5 Rope Climbs
2 Clean and Jerks
Coach’s notes:  Post time to complete to comments.
Compare to June 24, 2012

For time:
A.  400m Run
30 KB Swings - 2.0 pood/1.5 pood
400 m carry - 20#/14# Medicine Ball
30 KB Swings
400 m Run
B.  For time:
300 Double Unders
Coach’s notes:  Post time to complete A and B to comments.
Who’s up for some fun? The CFC Recreation Crew (aka Coach Chelsea) is at it again! We are going to play baseball [...]

A1. Seated DB Shoulder Press - 6-8 reps @ 31X1 x 5 sets, rest 90 s
A2. (Weighted) Pull-up - 4-6 reps @ 20X0 x 5 sets, rest 90 s

Coach’s notes:   Post loads for all sets in A1 and A2 to comments.
Compare to August 12, 2011

21, 15, 9 rep rounds for time:
Back Squat - 225#/150#
Burpees
Coach’s notes:  Post time to complete to comments.

Run 5 km
Coach’s notes:  Post time to complete to comments.
Compare to August 5, 2011

A.  6 rounds for time(s):
Run 200 m with medicine ball - 20#/14#
Rest 90 seconds between each, except last one. No rest then B.
40 Power Snatch - 115#/75#
Coach’s notes:  Post working time and total time to comments.
Congrats to Coach Chelsea, Coach Jason and Coach Brett for coming in first at the 3rd annual Nutts Cup at [...]

“Nutts“
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Coach’s notes:  Post time to complete to comments.

A.  As many rounds in 6 minutes:
1 Rope Climb
10 HSPU’s
25 Sit ups
Rest 3:00
B.  As many rounds in 6 minutes:
10 KB Swings - 1.5/1.0 pood
15 Medicine ball Cleans - 20#/14#
20 Medicine Ball Overhead Switch Lunges - 20#/14#
Rest 3:00
C.  As many reps in 6 minutes:
DB Clean and Jerk - 45#/30#/hand
Rest 3:00
Coach’s notes:  Perform in any order.  Post [...]

1 round for time amd reps:
Run 800m
Maximum rep Deadlift (1 set)
Run 800m
Maximum rep Push Up (1 set)
Run 800m
Maximum rep Jumping Pull Up (1 set)

Coach’s notes:  For each of the maximum rep sets there is no break between reps.  Guys use 200 lbs and gals use 135 lbs for deadlift.  Post total time and number of [...]

4 rounds for time:
50 Squats
10 Shoulder to Overhead (from floor) - 165#/115#
Coach’s notes:  Post time to complete to comments.

7 rounds for time:
Row 300 m
30 Box Jups  20″ for all
Rest 2:00
Coach’a notes:  Post time per set and total working time to comments.
Compare to March 28, 2012

Alternating on the minute for:
20 minutes:
5 Power Cleans - 205#/135#
AMRAP L-Pull-ups in 30 seconds
Coach’s notes:  Post rounds complete for power cleans and reps complete per round and total reps for L-pull-ups to comments.
Important Reminder - Heritage Day Holiday Hours (Monday August 6, 2012) Adult Classes at 9:30am, 10:30am and 6:00pm ONLY. Kids’ Class as scheduled.  *Reminder there will [...]

A.  Handstand Walks - as far as possible (one attempt) x 5 sets, rest 90 seconds
Compare to July 28, 2012
B.  3 rounds for time:
Run 400 m
100 m Broad Jumps
Coach’s notes:  Post distance per attempt for A and time to complete to B to comments.
Important Reminder - Heritage Day Holiday Hours (Monday August 6, 2012) Adult Classes at [...]

1 Round for time:

200m Carry – 55#/35# plate
30 Wallballs – 20#/14#
200 Farmers Walk – 2.0 pood/1.0 pood/hand
30 Toes to Bar
200m Run
30 SDLHP – 95#/65#
200m Run
30 Toes to Bar
200m Farmers Walk
30 Wallballs
200m Carry
200 Double Unders

Coach’s notes: Post time to complete to comments.
Compare to July 8, 2012

Important Reminder - Heritage Day Holiday Hours (Monday August 6, 2012) Adult Classes [...]

A.  3 Position Snatch - 1.1.1 x 5 sets, rest 2:00
Notes: 1st position power snatch, 2nd position 1/2 squat, 3rd position full squat catch
B.  Single Leg Squats (pistols) 6-8 reps/leg x 4 sets, rest 2:00 between sets
Notes:  Make these challenging for the rep range (i.e. 6-8 reps). If you can complete 8 reps increase the [...]

All sets for time:

A. 50 – 2 foot (take-off) vertical jumps – 24”/18” over 2 hand reach
Compare to June 4, 2012
B. 100 Sledge Hammer Strikes – 50/side
C. 50 Triple Unders
Compare to  June 4, 2012
D. 100 Back Extensions

Coach’s notes: Complete in any order. Post time to [...]

5 Rounds for time:
Run 400m
30 Push-ups
Coach’s notes:  Post time to complete to comments.
Compare to October 9, 2011