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WOD – Thursday 29th July 2010.

admin — Thu, 29 Jul 2010 16:55:26 +0000

WOD – Thursday 29th July 2010.

50 Double unders

40 Deadlifts

30 SDLHP

20 Burpees

1000m run

20 Burpees

30 SDLHP

40 Deadlifts

50 Double unders.

WOD – Wednesday 28th July.

admin — Wed, 28 Jul 2010 12:17:10 +0000

WOD – Wednesday 28th July 2010.

31 minutes total, the quicker you run the longer you rest! Before the timer starts for 22 minute AMRAP.

1 mile run, max effort, no stopping.

WOD – Tuesday 27th July 2010.

admin — Wed, 28 Jul 2010 11:57:27 +0000

WOD – Tuesday 27th July 2010.

1000m row or run

25 Box jumps

50 Wall ball

25 Box jumps

400m run

25 burpees

50 wall ball

25 burpees

200m run.

Great work ladies and gentlemen. Way to stick with those wall ball.

Great results from Hamilton Combat Team.

admin — Tue, 27 Jul 2010 19:36:27 +0000

The season has just started but the Hamilton Combat team have been training for months in preperation, and it shows!

Just some of the highlights so far…..

Louis Bouiteau finished 2nd in Boston, Top 5 in Brantford and Top 3 in Quebec posting personal bests at all the events.

End of summer CrossFit Ancaster BBQ at Valen's Conservation park.

admin — Tue, 27 Jul 2010 18:53:21 +0000

Following the success of the last BBQ and family day at Valens we will be heading back on Sunday August 29th at 11am for a day of family and friends, swimming, and fun for the whole family. Friends, family and animals all welcome.

CrossFit Ancaster Partner games August 23rd – 27th August 2010.

admin — Tue, 27 Jul 2010 17:35:21 +0000

CrossFit Ancaster Partner games August 23rd – 27th August 2010.

Grab a partner and compete in the first ever CrossFit Ancaster partner games! Its going to be a whole lot of fun. Don't have a partner? Don't worry we will match you with someone. The rules are simple. Teams can be made up of 1 guy and 1 girl or 2 girls. You will have Mon or Tue to complete WOD 1, Tue or Wednesday to complete WOD 2, Wednesday or Thursday to complete WOD 3 Finals will be on the Friday! And as always workouts can be modified so everybody regardless of CrossFit experience will be able to complete the workouts. There will be no scheduled class times that week. The gym will remain open from 6:15am through to 8pm to allow all teams to complete the WODs. Good luck. Go get them.

Best ball golf tournament at Oak Gables.

admin — Tue, 27 Jul 2010 16:48:38 +0000

CrossFit Ancaster 1st ever golf tournament at Oak Gables. Friday 10th September 2010.

The format will be 4 players per team, best ball. Teams will be drawn out of a hat. Don't worry if you have never golfed before it will be a fun day out. Tee off time will be at 10am followed by food. Ask one of the trainers if you need more information and the sign up is on the board.

WOD – Monday 26th July 2010.

admin — Tue, 27 Jul 2010 11:37:16 +0000

WOD – Monday 26th July 2010.

Last week was a tough, tough week, so as a reward we decided that it would be "fun" to play some games in the warm up. Remember my idea of fun is different to most.

WOD – Friday 23rd July 2010.

admin — Tue, 27 Jul 2010 11:23:46 +0000

WOD – Friday 23rd July 2010.

Tough day of workouts. WOD 1 was carried out, 2 minutes rest, then WOD 2 was completed, 2 minutes rest and then WOD 3 was tackled. All of the WODs used the same weight.

WOD – Thursday 22nd July 2010.

admin — Tue, 27 Jul 2010 10:36:01 +0000

WOD – Thursday 22nd July 2010.

Warm up - "Dynamic fun" lots of exercises and movement preperation. Great to see so many smiling faces.

WOD.

21-15-9

Thrusters 115/75

Deadlifts 115/75

After each exercise 200m run. So 21 thrusters, 200m run, 21 deadlifts, 200m run……