WOD: February 28

MWOD:  Bottom Squat x2min
                Couch Stretch x1min/side
                Pre Squat Hip-Opener x1min/side
----------------------------------
                                                    
                                                         BENCHMARK
                                                 (Max Reps in 2mins/Event)
                                                                -Chins
                                                    - Clean+Press (75/135)
                                                                 -Dubs
                                                             - Push-ups
                                                             - Burpees
                                                            - 500m Row

WOD: February 27

MWOD: Roll Legs + Upper Back, Lacrosse ball glutes X2min, Band Hamstring From Rack x 2mins/side Band Tri/Lat Stretch from rack x 1 min/side.

-------------------------------------

T- get ups x 8mins ( Work up to a heavy single!)

------------
High Pull Power Snatch x 5min

-----------------------------

WOD:                          4 Rounds For Time
                                     5 High Pulls
                                    10 Front Squats (65/95)
                                    15 RDL's (95/135)
                                    20 Cal Row

WOD: February 26

MWOD: Roll Forearm on BarBell Sleave x 1min/side, Stretch Wrist + Forearms,
Bottom Squat x2min, Stretch calves + Ankles x 2min.

-----------------------------------

Skill: Split Jerk x5min

--------------

Lift: 1 Clean +3 Jerks- Work up to max (12 minutes)

-----------------------

WOD:                             DIRTY 30!
                                      Box Jumps x 30
                                      KB Swings x 30
                                      Lunges x 30/leg
                                      Push Ups x 30
                                         V-sits x 30
                                          Dubs x 30
                                      Push Press x 30
                                      Jump Squats x30
                                      DB rows x 30/arm
                                         Burpees x 30

Mwod:  Roll legs & upper back x 2 mins per, Couch stretch x 2mins/side, Smash chest w lacrosse ball x 2mins, Shoulder traction x 1min/side

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

DEADLIFTS- 5 x 3 reps @ 85-90%

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


Tabata Intervals 20/10 x 6 rounds each for Reps:

1. Alternating DB Power Snatch – 40/25
2. Sit-ups
3. Band GM's
4. Russian Twists 
5. Split Jumps (Switch lunges)

WOD: February 22

Mwod:  Roll legs & upper back x 2 mins/each, Frog x 2 mins,  Pre-squat hip opener x 1min/side
-----------------------

SKILL: Cleans x 8mins

------------------

6 Rounds for time:

6 Hang Squat clean
9 KB Swings 55/35
12 Wall balls
15 Box jumps

WOD: February 21

MWOD: Roll chest + Shoulder with Lacrosse ball, Bottom Squat x2min, Couch Stretch x1min/side, Stick Ext Rotation x1min/side.

--------------------------------

SKILL: Power Snatch x5min

------------------------

LIFT: SQUATS  5x3 @ 87-90%

-----------------------------



WOD:                                     DIAMOND CUTTER
                                                       250 Squats
                                          *  5 Burpees (Every minute)

WOD: February 20

MWOD: Roll upper back + lats, Frog stretch with Band x2min, Band shoulder Traction x1min/side, Roll chest + Shoulder with Lacrosse Ball x2mins.

------------------------------------------------------

LIFT:    Bench 5x3 reps @ 87-90%
                             SS.
             Pull aparts x 20/set

----------------------------

           "WAKE UP A-TEAM!!

 

           1000m Team Row

           100 DB Thrusters

            100 Renegade Rows

       100 Dubs

              100 Mountain Climbers

.......

 

 

I dare you all to try to get the Pull apart series in the below video every time you are at the gym.  I dare you!    

      

 

 

 

 

 

 

 

WOD: February 19

MWOD: Couch Stretch 1 min/side, Outside hip x 2min/side, Band Shoulder/lat/ tri stretch x1min/side, Bottom squat x1min.

----------------------------------------

LIFT:      Deadlift 5x5 @ 80%

---------------------------------------

WOD:       1 Minute Stations: Rope slames
                                                KB Swings
                                                Push Press ( 65/135)
                                                Chin-ups- Use same band as Previous Bench mark
                                                V-ups
                                                Band Pull aparts
                                                  

                                                  

FAMILY DAY FUN!

Mwod: Roll legs and upper back, Band hamstring from rack x 2 mins/side, Low band tri/lat/shoulder stretch x 1 min/side, Botttom squat x 2mins


-Partner WOD- Thanks to Crossfit Edmonton for this one!

AMRAP in 10 mins (for total partnership cals)
Partner 1 – Row (cals)
Partner 2 – 3 Turkish get ups/side (20lbs/36lbs)

-Rest 3 mins-

AMRAP in 10 mins

5 Power Cleans (75/145)
7 Burpees
9 Box jumps
(Go round for round with your partner for total rounds)

Mwod:  Roll legs (this includes glutes, hamstrings, quads, calves, IT bands) x 1 min/each location,
Wall squat (bottom position) x 2 mins, Couch x 1 min/side
................................................

Squat- 5 x 5 reps @ 80-85%
................................................

Wod:  "Cindy 2.0"

20 mins AMRAP

5 Chins

10 Box Jumps

15 Wall Balls

20 Dubs

WOD: February 14th

MWOD: Bottom Squat 2mins, Couch Stretch 1min/side, Band Shoulder Traction 1min/side, Band Internal Rotation Stretch 1 min/side.

----------------------------------------------------

LIFT:        Bench
   
                 5 @ 75%
                 3 @ 85%
                 1 @ 95%

Then:
"SWAYZE TRAIN"
.
1 min Jump Rope
30 sec Rest
.
1 min Push-ups
30 sec rest
.
1 min Jump Rope
30 sec Rest
.
1 min DB Front Squats (20/30)
30 sec Rest
.
1 min Jump Rope
30 sec Rest
.
1 min Burpees
30 sec Rest
.
3 Rounds For time

Mwod:  Roll upper back and legs 1 min each, Frog Stretch w band x 2mins, Stick Ext Rotation stretch x 1min/arm

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

A. Row 500m- See how times might change with fresh legs!
==============

B. 3 rounds for time

20 Alternating Single Arm KB Swings - 10/hand
20 KB Squats
20 Left Arm Walking Lunges
20 Right Arm Walking Lunges
20 KB SDLHP (Kettle bell Sumo Deadlift High Pull)

MWOD: Lax Ball Glutes x1min/side, Outside hip on bench or box x1min/side, Pre-tensioned Hamstrings stretch x1min/side, Roll Triceps on Barbell Sleeve x1min/side
-----------------------------------------------
Skill: Deadlift Bottom Position x5min

Lift: Deadlift 6x2 @ 90-95%

WOD: 40-30-20-10
- Med Ball Squat Cleans
- Push-ups

WOD: February 11

MWOD: Roll upper back with lacrosse  ball x 1min, lacrosse ball 1st rib x 1min/side, T-spine extensions over roller x 10, Couch x 2mins/side.

-------------------------------------------------

                       PUSH PRESS/ JERK
 
                  2 PUSH PRESS + 1 JERK x 5 sets

----------------------------------------------

       

1 Round for time:

 

21 DB Thrusters (25/35)

9 Box Jumps

15 Thrusters

15 Box Jumps

9 Thrusters

21 Box Jumps

 



Wod February 8

Mwod: Roll upper back + legs x 4mins, Band hip Flexor Stretch from rack x 2mins, Band shoulder traction x 1min/side.

---------------------------------------------------------

"Lynne"


               .75 bodyweight on the bar bench press

             
                 Chins- (use same band as last bench mark)

                
                *  5 rounds for max reps, there is no time limit.


--------------------------------------------------

Partner row- 1500m

Wod: February 7th

Mwod: Roll Legs x1min/side, Smash Pecs x1min/side, Band Internal Rotation Stretch x1min/side

-------------------------------


Skill: Front Squat 5min

-----------------------------------

Front Squats 5x5

----------------------------

WOD:  ABDOMINUS   2.O  (3RFT)
                  
                 V-ups x10
                 Dubs x10
                 Russian Twist x20
                 Swiss Ball roll-in x10
                 Pull Down abs x10

ATTENTION ALL CAMPERS:

THERE WILL BE A 9AM BOOTCAMP AT BOTH LOCATIONS ON FAMILY DAY, FEB 18TH. 
THE 6PM CLASSES ARE CANCELLED.


Mwod:  Roll legs & upper back x 4 mins, Bottom squat x 2mins, Couch stretch x 2mins/leg, Lacrosse ball chest x 2 mins
-------------

Deadlifts- 4 x4 @85-90%

*look back to the weight you used for deadlifts last week, and try to exceed on all sets- ex:  get 4 reps with the weight you got 3 reps with last week*
---------------------------

 52 pick up (for time)

Diamonds - Sit ups

Spades -  Alternating DB snatches

Hearts - Burpees

Clubs - DB Push Press

Jack - 11 reps

Queen - 12 reps

King - 15 reps

MWOD: Mash Pecs + Front Shoulder x1min/side, Band Internal Rotation stretch x1min/side, Roll upper back + lats x2min.
------------------------------------------
LIFT: Clean + Jerk 
             5x3 (work up)
------------------------------------------
WOD: "Nicole" AMRAP in 15min

- Row 400m
- Max Chins

Mwod:  Roll legs concentrating on hip flexor and IT bands x 2mins/side, Frog x 2 mins, Pre-squat hip opener x 2 mins/side
.......................

Lift:  Squat 
(Please have your % numbers ready before class so we don't waste time figuring it out when we should be squatting!)

70% x5
77% x3
85% x3
93% x2-3reps ×2 sets
...................................

AMRAP in 20 mins
(Add 5 Reps to each round)
5 KB Swings
5 Push ups
5 Lunges/leg
5 Back Extensions

MWOD: OUTSIDE HIP STRETCH X1MIN/SIDE, BAND HAMSTRINGS X1MIN/SIDE, FROG STRETCH X2MIN.

LIFT: DEADLIFT 5X3 @ 85-90%

WOD: "STRONG AS F**K"
10-9-8-7-6-5-4-3-2-1 REPS FOR TIME

-DB SNATCH ( GO HEAVY AND USE GOOD TECHNIQUE)
-T-GET UPS (GO HEAVY AND USE GOOD TECHNIQUE)