21, 15, 9 rep rounds for time:
Snatch 135#/90#
Toes to Bar
Sit-up
Coach’s notes: Catch all snatch in full squat and post time to comments.
Important Reminder - The “Everything You Need to Know About a Pull-up” seminar with Brett Marshall is happening today at 1pm. Click here for more information and to register.
A1. DB Bench Press - 8-10 reps x 5 set @ 3010, rest 90-120 seconds
Compare to May 20, 2011
A2. L -Pull-ups - 6-10 reps x 5 sets @ 3110, rest 90-120 seconds
Compare to January 29, 2011
B. DB External Rotation - 8-12 reps/arm x 3 sets @ 3010, rest 60 btw arms
Compare to December 18, 2010
Coach’s [...]
A. Front Squat - 1, 1, 1, 1, 1, 1, 1, rest 2-4 minutes
Compare to January 15, 2011
B. Hangpower Clean - 3, 3, 3, 3, rest 1-2 minutes
Compare to October 4, 2011
Coach’s notes: Post loads for all sets to comments.
Important Reminder - The “Everything You Need to Know About a Pull-up” seminar with Brett Marshall [...]
7 rounds for time(s):
Row 300 m
50 Double Unders
Rest 90 seconds
Coach’s notes: Post time for each set and total time to comments.
Important Reminder - The “Everything You Need to Know About a Pull-up” seminar with Brett Marshall is happening on Sunday, December 4 at 1pm. Click here for more information and to register.
A. 2 rounds for working time:
21 Thrusters - 95#/65#
Rest 1:00
15 Thrusters
Rest 1:00
9 Thrusters
Rest 1:00
B. 1 round for time:
5-10-15-10-5-10-15-10-5
Unbroken SDLHP - 95#/65#
Coach’s notes: Post working time (less rest) for A and working (or total) time for B to comments. A broken set in B means you redo the set (i.e. you only hit 13 reps in [...]
As many rounds in 20 minutes:
5 KB Snatch/hand - 1.5/1.0 pood
10 Knees to Elbows
20 Walking Lunges
Coach’s notes: Post rounds and reps complete to comments.
Important Reminder - The “Everything You Need to Know About a Pull-up” seminar with Brett Marshall is happening on Sunday, December 4 at 1pm. Click here for more information and to register.
Sandy Connery [...]
For time(s):
A. 25 Clean and Jerk - 95#/65#
B. 50 Box Jumps - 24″/18″
C. 75 Jumping Pull-ups
D. 150 Double Unders
Coach’s notes: Perform sets in any order but rest exactly 3 minutes between all sets. Post order and time for each set to comments.
Compare to: October 27, 2011
Important Reminder - The “Everything You Need to Know About [...]
A. Power Snatch – 3, 3, 3, 3, 3, 3, rest 2-3 mins
Compare to November 28, 2010
B. Push Jerk – 2, 2, 2, 2, 2, 2, rest 2-3 mins
Compare to March 11, 2011
Coach’s notes: Post loads for all sets to comments.
“Madi”
For time:
100 Unders
90 Back Extensions
80 Squats
70 Sit-ups
60 Lunges
50 Push-ups
40 Box Jumps
30 Wall Balls
20 Burpees
10 Pull-ups
Coach’s notes: CFC Benchmark WOD for the board. Use 24″ for box jumps. Guys use 20lb wallball, gals use 14lb. Post time to comments.
Compare to September 15, 2011
Important Reminders - Speaker Series #2 “Footwear” with Sandy Connery is happening today at 2 [...]
1 round for time:
3 Thrusters - 100#/65#
3 Chest to Bar Pull-ups
6 Thrusters
6 Chest to Bar Pull-ups
9 Thrusters
9 Chest to Bar Pull-ups
12 Thrusters
12 Chest to Bar Pull-ups
15 Thrusters
15 Chest to Bar Pull-ups
18 Thrusters
18 Chest to Bar Pull-ups
Coach’s notes: Post time to complete to comments.
Important Reminders - Speaker Series #2 “Footwear” with Sandy Connery is happening tomorrow at [...]
5 rounds for time(s):
20 ft Handstand Walk
15 Ball Slams - 20#/14#
10 Burpees Box Jumps - 24#/18#
Rest 3:00
Coach’s notes: Post time to complete to comments.
Important Reminders - Speaker Series #2 “Footwear” with Sandy Connery is happening Saturday, November 26 at 2 pm. Click here for more details.
The “Everything You Need to Know About a Pull-up” seminar with [...]
2000m Row
Coach’s notes: Post time to complete to comments.
Compare to October 8, 2011
Important Reminders - Speaker Series #2 “Footwear” with Sandy Connery is happening Saturday, November 26 at 2 pm. Click here for more details.
The “Everything You Need to Know About a Pull-up” seminar with Brett Marshall is happening on Sunday, December 4 at 1 pm. [...]
A. OHS - 2 reps x 5 sets @ 3211, rest 90 seconds
Compare to October 7, 2011
B. As many rounds in 10 minutes:
15 Push Press = 95#/65#
30 Jumping Pull-ups
Compare to February 10, 2011
Coach’s notes: Pause in OHS is 2 seconds at bottom. Post loads for A and time for B to comments.
Important Reminders - Speaker Series [...]
As many rounds in 20 minutes:
5 Burpees
15 KB Swings
15 Squats
Coach’s notes: Post rounds and reps to comments.
Clean and Jerk - work up to a single
Coach’s notes: Post loads for all sets to comments.
Compare to August 28, 2011
Important Reminders - Great showing at the 2011 Provincial Weightlifting Competition this weekend! Congrats to; CFC Coach Deejay Wickham who received bronze in his weight category, Chelsea Miller and Audra Arlain who got silver in [...]
A. 21, 15, 9 rep rounds for time:
Ring Dips
Box Jumps – 24”/18”
B. 20 Box jumps on the minute for 10 minutes:
Coach’s notes: Post time to complete A and notes for B to comments.
Compare to July 22, 2011
Important Reminders - Speaker Series #2 “Footwear” with Sandy Connery is happening Saturday, November 26 at 2 pm. Click here [...]
A. Back Squat - 2 reps x 6 sets @ 30×1, rest 2-3 minutes
B1. GHD raise - 10-15 reps x 4 sets, rest 90 seconds
B2. Sit-ups - 15-20 reps x 4 sets, rest 90 seconds
Coach’s notes: Post loads for all sets of back squat to comments. In B1 and B2 work on speed of the [...]
10 Rounds for reps:
AMRAP Double Unders - 45 seconds
AMRAP KB Swings - 45 seconds - 1.5/1.0 pood
Rest 90 seconds
Coach’s notes: Post reps per round for each exercise and total reps to comments.
Important Reminders - Speaker Series #2 “Footwear” with Sandy Connery is happening Saturday, November 26 at 2 pm. Click here for more details.
The “Everything [...]
5 rounds for time:
30 Overhead walking Lunges
20 Med Ball Cleans
10 Toes to Bar
Coach’s notes: Guys use 45 lb plate, gals 25 lb plate overhead for walking lunges and 20 lb and 14 lb medicine ball for cleans. Post time to complete to comments.
Compare to May 13, 2011
A1. Bench Press - work to a single in 7 sets, rest 2:00
A2. Long Jump - 3 consecutive x 7 sets, rest 2:00
Coach’s notes: Post loads and reps for bench and distance for jumps to comments.
17, 14, 11, 8 rep rounds for time:
Deadlift
Toes to Bar
Coach’s notes: Guys use 225 lbs for deadlfit, gals 145 lbs. Post time to complete to comments.
Compare to July 16, 2011
A. Spilt Jerk - 1, 1, 1, 1, 1, rest 2:00
Compare to May 3, 2011
B. BTN Snatch Grip Push Press - 3, 3, 3, 3, 3, rest 2:00
Compare to June 21, 2010
C. Tall Clean - 2, 2, 2, 2, 2, rest 2:00
Compare to July 7, 2011
Coach’s notes: Post loads for all sets to comments.
AMRAP in 30 mins:
30s DU’s
30s Rest
30s Burpees
30s Rest
30s KB Swing (1 pood)
30s Rest
30s Row for Cals
30s Rest
30s Box Jumps (jump up step down - 24″/20″)
30s Rest
30s Wallballs (20#/14#)
30s Rest
Coach’s notes: Post reps per exercise, totals per exercise and total reps to comments.
A1. L-Pull ups - 5-8 reps @ 3110 x 5 sets, rest 90 seconds
A2. Single Arm Alternating DB Snatch - 10 reps x 5 sets, rest 90 seconds
*Note - increase load per set
B. Snatch Balance - 3 reps x 5 sets, rest 2:00
Coach’s notes: Post reps for A1, loads in A2 and B to comments.
Important Reminder - [...]
As many rounds in 20 minutes:
5 Deadlift
4 Hang Clean
3 Push Jerk
2 OHS
1 Rope Climb
Coach’s notes: Guys and gals use half of bodyweight Remember hang cleans are full squat catch. Post rounds and reps completed to comments.
Compare to March 19, 2010
In recognition of the Rememberance Day holiday, our holiday hours are in effect for tomorrow. The [...]
“Annie”
50,40,30,20,10 rep rounds for time:
Double Unders
Sit-ups
Coach’s notes: Post time to complete to comments.
Compare to May 28, 2011
5 rounds for time:
12 Squat Cleans - 135#/95#
500 m Row
Rest 5:00
Coach’s notes: Post time for each round and total working time to comments.
A. 21, 15, 9 rep rounds for time:
Burpees
Box Jumps - 30″/24″
B. Handstand Tech Work
Coach’s notes: Post time to complete A and comments regarding B to comments.
3 rounds for time:
5 Muscle ups
10 C to B Pull ups
20 DB Thrusters - 30#/20#/hand
30 K to E’s
40 Double Unders
Coach’s notes: Post time to complete to comments.
A. Clean and Jerk - 3 reps x 5 sets, rest 2-3:00 - Compare to March 13, 2011
B. Push Press - 3 reps x 5 sets, rest 2-3:00 - Compare to September 16, 2011
C. OHS - 3 reps x 3 sets, rest 2-3:00
Coach’s notes: Post loads for all sets to comments.
7 Rounds for time(s):
300m Row
30 Back Extensions
Rest 2:00
Coach’s notes: Post time for each round and total to comments.
A HUGE thank you to everyone who came out to help with with the Spolumbos Sausage fundraiser pick up last night, especially Colin Hill and Chantal Theberge and to everyone who purchased sausages for a great cause Leadership as [...]
