A Stretch Of Ladies.........

To the " Ladies "

Friday will start a stretch of " Ladies " WOD's..........think it's easy ?!?!?!?!

I dare you to prove them wrong..........

FRIDAY'S W.O.D

AS ALWAYS.........FOR TIME.......

" DIANE "

21-15-9

- DEADLIFTS #225

- HANDSTAND PUSHUPS.

SCALED..................

- DEADLIFTS # 135/#95

- HANDSTAND PUSHUPS - SUPPORT AGAINST THE WALL HOLD FOR 15 SEC, THEN 10 REGULAR PUSHUPS.

RANGE IS STILL 21-15-9.

THURSDAY'S WOD

" PUKING ISN'T JUST FOR SUPER MODELS "

- FOR TIME........

- FRONT SQUAT x 10

- BACK EXT. x 10

- DOUBLE UNDERS x 20

5 ROUNDS.

THEN..........

- MUSCLE UPS x max rep.(scale, see below)

- BOX JUMPS x 10

- WEIGHTED LUNGES ( weight plate ) ensure the back knee touches the floor before switching legs.

For the scale on the muscle up, for the equivalent of 1 muscle up, do 3 dips, 3 push ups & 3 pullups.

NOTE : THE PIC IS THE POPULAR "HURT FEELINGS CHIT "......

WEDNESDAY W.O.D

WEDNESDAY'S W.O.D.

Well the time has come already...........MAYBE ?!?!?!

The X-FIT sectionals are being posted soon, and maybe....just MAYBE, I will be looking for peeps interested, this is not a team event, however we can enter as a team........Make sense ???

So MTF, but in the mean time , we will train as if the comp was right around the corner.......

WOD A -

- SNATCH 4/3/2

- D.L 10/10/10

- OVER-HEAD SQUAT 5/5/5

FOR TIME.

WOD B -

- BURPEES

- THRUSTERS ( #95/#65/#45 )

WOD C -

- RUN 200 M

- 20 CRUNCHES

- 5 RING DIPS.

LOOKS LIKE ALOT ????? TEAM TACT RAN WITH MORE, SO .........

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

TASH'S TERRIBLE TABATAS

YOU KNOW YA LOVE EM !!!!!

TREADMILL TABATA TIME !!!!

2 COMPLETE SETS..........

SET # 1

- 4 MINUTE TABATA DRILL - SPEED x 7 / INCLINE @ 10

20SEC ON 10SEC OFF

SET # 2

- 4 MINUTE TABATA DRILL - SPEED 10 / INCLINE 15

20SEC ON 10SEC OFF.

THEN.......

DECLINING SETS OF/ORDER

- 10 PUSH UPS ( HAND RELEASE AT BOTTOM )

- 10 K2E ( KNEES 2 ELBOWS )

- THEN REP IT OUT AS FOLLOWS

9/9/8/8/7/7/6/6/5/5/4/4/3/3/2/2/1/1

ELEMENT X-FIT TEAM CHALLENGE..

Just a few picks from the X-FIT competition from last weekend.........

Once again, the TEAM did great, everyone had a blast, and " ELEMENT CROSSFIT " did an amazing job hosting !!!!!

HUA.

SUNDAY'S W.O.D

SUNDAY'S W.O.D

MAX TIME ......

WOD A, IS PERFORMED AS FOLLOWS........

- 1 x PULLUP ( MINUTE BREAK )

- 2 x PULLUP ( MINUTE BREAK )

- 3 x PULLUP ( MINUTE BREAK )

- follow this pattern until you have reached your max pullups.

WOD B, IS PERFORMED AS FOLLOWS.......

- WITH 50% OF YOUR B.W

- BEAR COMPLEX 3x6 SETS (30 SEC BREAK BETWEEN SETS )

SATURDAY W.O.D

SATURDAY'S W.O.D.

WOD A -

- DEADLIFT "AMRAP" IN 5 MINUTES ( #135/#95 )

- ROW - 5 MINUTES.

WOD B -

- CLEAN x 3/3/3

- FRONT SQUAT x 3/3/3

- JACKKNIFE x 10/10/10

How to perform WOD B....

Use the same weight for the clean & front squat...

3 cleans, 3 front squat, 10 Jackknife

the second set , increase the weight, as for the 3rd as well......

FRIDAY ...

FRIDAY'S W.O.D..........


FIGHT...........GONE..........BAD............

18:00..........

ALL ARE WELCOME !

REST DAY !!!!!!!!!!!!!!!

IN PREPARATION OF THE F.G.B FRIDAY NIGHT , 1800 !!!

WEDNESDAY W.O.D

WEDNESDAY'S W.O.D

- SNATCH x 5/4/3

- OVERHEAD SQUAT x 5/4/3

- POWER CLEAN x 5/4/3

INCREASE THE WEIGHTS AS THE REPS DROP.

TUESDAY'S W.O.D

Well, it is now Tuesday, and I still feel gimped, well my back does anyway.......

So , enough BichTin.......

FOR TIME.

- ROW ( 50 CAL )

- K.B SWINGS 21

- ROW ( 100 CAL )

- K.B SWINGS 15

- ROW ( 150 CAL )

- K.B SWINGS 9

MONDAY'S W.O.D

Well the weekend has been here and gone, but the aches and pains are still present from our " TEAM X-FIT CHALLENGE " on the weekend !!

TEAM T.A.C.T was great, we entered our first challenge and loved every minute/round/event of it. Making us hungry and eager to tackle the next event.....once the aches go away that is.

Two of our members, Natasha and Justin even did the Army run in Ottawa today after 9 hours of grueling workouts !!! Congrats to them !!!!

So, now that we are over our stress and pain, for the most part that is, here is the WOD for Monday !!!!

FOR TIME.....

- 25 PULL-UPS

- 50 PUSH UPS

- 75 SQUATS

- 100 D.U

- 125 CRUNCHES

- 150 LUNGES

- 175 CALF RAISES

- 200 M SPRINT

ENJOY............

FRIDAY'S WOD

FRIDAY'S W.O.D

FOR TIME.....

150 WALL BALL SQUATS.

THEN ROW 500M.

THURSDAY'S W.O.D

" ANNIE "


THEN........

- MAX AMOUNT OF PULL-UPS IN 10 MINUTES.

AS MANY ROUNDS IN 20 MINUTES............

WOD = A

- DEADLIFT x 5
- PUSHUP ( HAND RELEASE AT BOTTOM ) x 5
- RUN 1 LAP


OR

WOD = B

- 10 B.W SQUATS
- HANDSTAND PUSHUPS x 3
- RUN 1 LAP

MONDAY W.O.D


" FRAN "

FOR TIME !!!

FRIDAY'S W.O.D(S)....

This one is a pick and choose............

WOD = A

- ROW 200M

- D.L 3/3/3/

- ROW 200M

- FRONT SQUAT 3/3/3

- ROW 200M

- SNATCH 5/5/5.

WOD = B

- FILTHY 50..........

TEAM ...........

By now, hopefully I have got you guys sorted out on what you are doing for the comp......if not let me know, please I have been running around alot lately getting ready to leave and getting ready to live the CIVI life....

So, having said that, take some time to work on what you will be doing, to the best of your abilities that is.........any question let me know !!!!

K.T.A

THURSDAY'S W.O.D

Something simple ???

WORKOUT A

- 20 " GROUND 2 OVERHEAD "

- 20 D.U

- 20 PULL-UPS ( 50 J.P.U )

30 SEC BREAK. THEN REPEAT USING 15/15(35)/15

THEN 10/10(20)/10

WORKOUT B

- CHEST PRESS 3 X 3 ( 30 SEC BREAK BETWEEN SET )

- BOX STEP-UPS 5 X 5 ( 30 SEC BREAK BETWEEN SETS )

NOTE : For the box steps, use #10 LBS as a minimum and as heavy as you can hold, D.B or K.B

WEDNESDAY

WEDNESDAY'S W.O.D

5 ROUNDS - FOR TIME.

- OVER-HEAD WALK x 10 M ( #135/#65 )

- FARMERS WALK x 10 M ( adjust weight accor. may use uneven weight )

- 10 BURPEES

- 10 V-SITUPS ( with med ball or weight plate )

THEN........

- ROW 2.5 KM

- RUN 2.5 KM

MONDAY'S W.O.D.

And what a WOD it will be !!!

For time......

- FRONT SQUAT x 10

- PULL-UPS x 10 ( Kipping, Jumping, or strict )

- PUSH-UPS x 10 ( conventional, knees, or rings )

repeat the EX's, increasing the weight of the squat though. Follow this pattern...

9/9/9

8/8/8

7/7/7

6/6/6

5/5/5

4/4/4

3/3/3

2/2/2

1/1/1

THEN...................................

RUN 2.5 KM.

SUNDAY W.O.D

FOR TIME..........

- 70 SQUATS ( B.W )

- 60 CRUNCHES

- 50 BURPEES

- 40 MED BALL THROWS ( WALL )

- 30 PULL-UPS

- 20 PUSH PRESS ( #95/45/25 )

- 10 PISTOL SQUATS.

FRIDAY

FRIDAY'S WOD'S.

2 OF THEM TODAY SUKAZZZ

WOD A = ANNIE

WOD B = LINDA ( scaled , 10/8/6/4/2 ) sub cleans for overhead squats

It's our buddy Justins B-Day, so he can consider this WOD his 3-some for his birthday !!

BAAAMMMM.

THURSDAY

THURSDAY'S W.O.D.

AMRAP IN 20 MIN.....

- THRUSTERS x 5

- HANG POWER CLEANS x 7

- SUMO DEADLIFT HIGH PULLS x 10 ( SDHP )

95 lbs per exercise.

SCALED.........

- THRUSTERS x 3

- HANG POWER CLEANS x 5

- SDHP x 6/7

#45/65