Today’s WOD: Deadlift 3-3-3-3-3 then Weighted Dip 1-1-1-1-1-1-1
WOD 7/6/09
Today’s WOD: 5 Rounds: -400M Run -15 Sumo Deadlift High Pulls -15 Thrusters -75# guys, 55# girls -Keep an eye out tonight or tomorrow morning for the July newsletter. All sorts of news!
WOD 7/3/09
Attention: No classes today or tomorrow WOD: “Murph” -1 mile Run -100 Pull-Ups -200 Push-Ups -300 Squats -1 mile Run Find a pull-up bar today or tomorrow, and have at it.
WOD 7/2/09
Today’s WOD: 15-12-9-6-3 -Kettlebell Snatch (R&L) -Knees to Elbows -Burpees -Starting off a 50M sprint.
WOD 7/1/09
Today’s WOD: 5 Rounds: -20 Wall Ball Shots -20 Medicine Ball Cleans -40 Step Med Ball Overhead Walking Lunge From CrossFit Calgary -One of our new members, Yuri, on the boxes.
WOD 6/30/09
Today’s WOD: 3 Rounds: -15 Deadlifts -15 handstand Push-Ups
WOD 6/29/09
Today’s WOD: Press 3-3-2-2-2-1-1-1-1 then AMRAP 15: -100M Sprint -7 Push-Press -11 Pull-Ups
WOD 6/26/09
Today’s WOD: Announcement! -The Saturday class (tomorrow) will be moved to 11am. Additionally, the Monday and Wednesday morning class this week will be “open gym”. John-Scott will be opening up the gym, I’ll have WOD posted, but I won’t be there to give any instruction or supervision. Finally, the gym will be closed all day July 3rd and 4th. “Fight …
WOD 6/25/09
Today’s WOD: 400M Walking Lunges -JS finishing the Xterra 10K
WOD 6/24/09
Today’s WOD: Snatch, 20 Reps Clean and Jerk, 15 Reps -Katie and Eric on a run Nutrition and the 80/20 Rule from Mark’s Daily Apple.