Aug 31

Todays WOD:

"Cindy"
20min. AMRAP
5-Pull Ups
10-Push Ups
15-Air Squats

Aug 30

Todays WOD:

Squat Cleans

1-1-1-1-1-1-1

Aug 29

Tech/Strength

OH Squats

10-8-6-3-3-3-3

Todays WOD:

Dirty Thirty

30-Air Squats

30-KB Swings 53/35lb

30-Ab Mat Sit ups

30-Box Jumps

30-Burpees

30-Wall Balls 20/14lb

Aug 28

Rest Day

Aug 27

Tech/Strength:

Cleans

10-8-6-3-1-1-1

Todays WOD:

7 Rounds For Time

5-Cleans 155/105lb

7-Front Squats 155/105lb

9-Push Ups

200m Run

Aug 26

Tech/Strength

max unbroken pull ups
Push press

10-5-5-3-3-1-1-1

Todays WOD
21-15-9
KB Swings 53/35lb
Box Jumps 24/20"
Push Press 95/65lb

Aug 25

Rest Day

Aug 24

Tech/Strength

Deadlifts

10-8-6-3-3-1-1-1

Todays WOD:

3 Rounds for Time
10-Deadlifts 225/135lb
15- Bar Facing Burpees
20-Air Squats

Aug 23

Tech/Strength
20min. Work on Snatches

Today's WOD
"Annie" For Time
50-40-30-20-10
Double Unders
Ab Mat Sit ups

Aug 22

Held Over from Saturday

Tech/Strength

15 min to find max box jump

Today's WOD
20min. AMRAP
10 Ring Dips
15 Wall Balls 20/14lb
100m Farmer Walks 45/25lb
200m Run
100m Farmer's Walk 45/25lb

Aug 21

Rest Day

Aug 20

Tech/Strength

15 min to find max box jump

Today's WOD
20min. AMRAP
10 Ring Dips
15 Wall Balls 20/14lb
100m Farmer Walks 45/25lb
200m Run
100m Farmer's Walk 45/25lb

Aug 19

Tech/Strength

Clean and Jerk
10-8-6-3-1-1-1

Todays WOD:
10-9-8-7-6-5-4-3-2-1
Clean and Jerk 95/65lb
box Jump 24/20"
KB Swings 53/35lb

Aug 18

Rest Day

Happy birthday Forrest!

Aug 17

Today's WOD:

"Barbara"

5 Rounds For Time

20-Pull Ups

30-Push Ups

40-Sit Ups

50-Air Squats

3min Rest

AUG 16

Tech/Strength

OH Squats

5-5-5

Todays WOD:

21-15-9

OH Squats 65/45lb

KB Swings 53/35lb

Double Unders

Aug 15

Tech/Strength

Max Weighted Push up

10-8-6-3-1-1-1

Todays WOD:

4 Rounds For Time

500m Row

3min. Rest

Aug 14

Rest Day

Aug 13

Todays WOD: For Time

CrossFit Games Masters Chipper

10-HSPU (handstand push ups)

20-Wall Balls 20/14lb

30-T2B (toes to bar)

40-Power Cleans 135/95lb

50-Burpees

60-SDHP (sumo deadlift high pulls) 75/55lb

Aug 12

Tech/Strength

Front Squats

10-8-6-3-1-1-1

Todays WOD:

7 Rounds For Time
5-Front Squats 135/95lb
10KB Swings 53/35lb

Aug 11

Rest Day

Aug 10

Tech/Strength

1min max Double Unders

Todays WOD:

2 Rounds for Time

25-Air Squats

25-Push Ups

25-Wall Balls 20/14lb

25-Pull Ups

800m RuN

Aug 9

Todays WOD:

Bench Press

3-3-3-3-3-3-3

Aug 8

Tech/Strength

Push Press

10-8-6-3-1-1-1

Todays WOD:

7min AMRAP

10-Push Press

15-AB Mat Sit Ups

20-Box Jumps

Aug 7

Rest Day

Aug 6

Tech/Strength

Squat Snatches

Todays WOD:
5 Rounds for Time
250m Row
10-Ring Dips
10-Hang Power Snatch 95/65lb
10-OH Squats 95/65lb
10-Knee to Elbows

Aug 5

Tech/Strength

Back Squats
3-3-3

Todays WOD:
21-Pull Ups
800m Run
15-Pull Ups
400m Run
9-Pull Ups
200m Run

Aug 4

Todays WOD:

Squat Cleans
1-1-1-1-1-1

Aug 3

Tech/Strength

OH Squat
10-8-5-5-5

Todays WOD:
"Dirty 30"
30-Air Squats
30-KB Swing
30-Ab Mat Sit up
30-Box Jumps 24/20"
30-Burpee
30-Wall Balls 20/14lb

Aug. 2

Todays WOD:

Thrusters
3-3-3-3-3-3

(Fellow CrossFitters from Cornwall, Ontario stopped in for a wod and brought 4 of their family members in for their first intro to CrossFit. Great job by everyone!)

Aug 1

Tech/Strength:

SDHP
5-5-5

Today's WOD
20min AMRAP
10-SDHP 95/65lb
20-Push Ups
30-Air Squats
400m Run

July 31

Rest Day