Monthly Archives: January 2012

Wednesday January 25, 2012

We started off with some deadlift work that saw almost everyone hit new PR’s!  After the heavy lifting we hit a short met con.

WOD:

3 Rounds

50 Double Unders

15 Toes to Bar

Free Trial Class Next Saturday February 4th!

CrossFit Summerside will be holding a free trial class next Saturday February 4th for anyone that may be interested in starting CrossFit!  The class will be at 10am and will be 45 minutes to 1 hour long.  This class will give you an overview of the CrossFit program, allow you to meet the trainer and ask any questions that you may have.  You will also have a chance to try an introductory workout and see what all the hype is about!  Wear athletic clothes, indoor shoes and bring a water bottle.  Our next Fundamentals course will be starting the following Monday  February 5th.

See everyone next Saturday!

Tuesday January 24, 2012

WOD:

5 Minutes Pull Ups

4 Minutes KB Swings

3 Minutes Air Squats

2 Minutes Handstand Push Ups

1 Minute Push Ups

 

Score is total number of reps from all exercises.

Monday January 23, 2012

WOD:

Partner workout of

100 Deadlifts

100 Squat Cleans

100 Push Press

 

One person working at a time while the other rests.  Must finish all deadlifts before moving to the cleans and all cleans before proceeding to push press.  We had the bars set up so that after deadlifts you could strip the outside plates and do the cleans, then strip the outside plates and do the push press.

Saturday January 21, 2012

WOD:

“Fight Gone Burpee”

3 Rounds of…

1 minute Wall Balls

1 minute Push Press

1 minute Burpees

1 minute Box Jumps

1 minute Sumo Deadlift High Pull

1 minute Rest

 

This workout is scored by total number of reps completed in all three rounds.

Friday January 20, 2012

Strength:

5-5-5-5-5

Bench Press

WOD:

Skill Work

Pick 2 items that you are not very good at and work each of them for 10 minutes.

After practicing each item we made a small wod for everyone using the 2 items that they had picked.

Wednesday January 18, 2012

Strength:

3-3-3-3-3

Front Squat

 

WOD:

3 Rounds

20 Dumbell Walking Lunges

20 Dumbell Push Press

Tuesday January 17, 2012

WOD:

15 minute AMRAP

5 Single Arm Kettlebell Snatch

10 Toes to Bar

15 Box Jumps

Monday January 16, 2012

WOD:

21-15-9

Handstand Push Ups

Pull Ups

Push Ups

 

After that arm burner we hit some Bottom to Bottom Tabata Squats just so the legs wouldn’t feel left out!

January 14, 2011

The strength component today was 1-1-1-1-1 Back Squat.  I saw a lot of people updating the leaderboard with new PR’s which is a good sign!

WOD:

21-15-9

Power Cleans

Burpee Box Jumps