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September 07, 2008

Sunday

WOD

Pullup/Pushup Progression

Do 1 pullup in minute 1.
Do 2 pushups in minute 2.
Do 3 pullups in minute 3.
Do 4 pushups in minute 4 ....

Continue until you cannot complete the required number of pullups or pushups in the minute.

Random1_150

September 06, 2008

Saturday

WOD

20 Cleans @ 135/95

30 Pull Ups

40 Push Ups

50 Deads @ 135/95

60 Burpees

70 Squats

Img_0544

September 05, 2008

Friday

WOD

Go for a 1 rep max on your choice of lift.  Do two different lifts.

Eva

September 04, 2008

Thursday

WOD

Five rounds for time of:
135/95 pound Deadlift, 15 reps
135/95 pound Hang power clean, 12 reps
135/95 pound Front Squat, 9 reps
135/95 pound Push Jerk, 6 reps

Post time to comments. Check your notebooks on July 12th to compare. 

Sweatangel

September 03, 2008

Wednesday

WOD

"Cindy"

5 pull-ups

10 push-ups

15 squats

as many rounds as possible in 20 minutes

post rounds

Random1_111

September 02, 2008

Tuesday

Squats

WOD

Power Clean and Jerk

3-3-3-1-1-1-1-1

September 01, 2008

Monday

WOD

"Heather"

800 meter run

100 squats @ 95/135

800 meter run

post times

Heathercarpush 

August 31, 2008

Sunday

WOD

5 Burpees

7 Pull Ups

Every Minute on the Minute.

Img_0535

We'd like to thank Michael for the CrossFit flag that he gave to us yesterday.  It looks great!  Congrats on your 900 CF Total Mike!

August 30, 2008

Saturday

WOD

CrossFit Total

Back Squat
1,1,1
Shoulder Press
1,1,1
Deadlift
1,1,1

3 attempts only at each lift. Pick your weights carefully :).

Good luck to all the CrossFitting Firefighters in Cobourg this weekend.

"I am Lars, firefighter extraordinaire."
Larsfire

August 29, 2008

Friday

WOD

"G.I. Jane"

100 Burpee Pull Ups on a bar that is 1 foot above your reach. (As close as possible)

Img_0529

September 2008

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