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.
Fees and Schedules
Videos
Eric does Fran in 2 minutes and 29 seconds Fran - Mark vs Tate - both in under 3 minutes
What is Crossfit?
September 07, 2008
September 06, 2008
Saturday
WOD
20 Cleans @ 135/95
30 Pull Ups
40 Push Ups
50 Deads @ 135/95
60 Burpees
70 Squats
September 05, 2008
Friday
WOD
Go for a 1 rep max on your choice of lift. Do two different lifts.
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.
September 03, 2008
Wednesday
WOD
"Cindy"
5 pull-ups
10 push-ups
15 squats
as many rounds as possible in 20 minutes
post rounds
September 02, 2008
Tuesday
WOD
Power Clean and Jerk
3-3-3-1-1-1-1-1
September 01, 2008
August 31, 2008
Sunday
WOD
5 Burpees
7 Pull Ups
Every Minute on the Minute.
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." 
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)
