CrossFit Ancaster » bootcamp ancaster http://crossfit-ancaster.com "Achieving Results Together" Thu, 29 Jul 2010 16:58:19 +0000 en hourly 1 murray murray Fitness Boot Camp, Personal Training and Fitness Boxing No No WOD – Saturday 19th December 2009. http://crossfit-ancaster.com/2009/12/wod-saturday-19th-december-2009/ http://crossfit-ancaster.com/2009/12/wod-saturday-19th-december-2009/#comments Sat, 19 Dec 2009 16:13:33 +0000 admin http://crossfit-ancaster.com/?p=1442 WOD – Saturday 19th December 2009.

7 Front Squats 115/85

7 Hangpower Cleans 115/85

7 Burpees

7 Rounds.

Good class this morning great work Greg Mc and Drew for finishing the rounds at prescribed weight. Great work everybody. Have a safe weekend.

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]]> http://crossfit-ancaster.com/2009/12/wod-saturday-19th-december-2009/feed/ 1 CrossFit Ancaster WOD http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-21/ http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-21/#comments Mon, 24 Nov 2008 14:11:13 +0000 admin http://crossfit-ancaster.com/?p=700 40' broad jump

10 pull ups

40' bear crawl X2

10 deadlift

X5

Post load and time to comments

]]> http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-21/feed/ 0 CrossFit Ancaster WOD http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-19/ http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-19/#comments Wed, 19 Nov 2008 12:15:10 +0000 admin http://crossfit-ancaster.com/?p=634 15 SDLHP

15 sec L-sit (as many attemps as necessary)

10 box jumps

max hand stand hold

X4

post load and time to comments

]]> http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-19/feed/ 0 CrossFit Ancaster WOD http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-18/ http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-18/#comments Mon, 17 Nov 2008 18:12:33 +0000 admin http://crossfit-ancaster.com/?p=625 10 Deadlift

10 OHS (over head squat)

10 Dips

30 Burpies

X4

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]]> http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-18/feed/ 0 CrossFit Ancaster WOD http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-17/ http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-17/#comments Fri, 14 Nov 2008 15:43:35 +0000 admin http://crossfit-ancaster.com/?p=618 5 deadlift

10 DB cleans

15 DB push press

X5

1000m row

Post load and time to comments

]]> http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-17/feed/ 0 CrossFit Ancaster WOD http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-16/ http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-16/#comments Wed, 12 Nov 2008 18:27:54 +0000 admin http://crossfit-ancaster.com/?p=616 5 strict press

10 K2E (knees to elbows)

15 KB swings

X5

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]]> http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-16/feed/ 0 CrossFit Ancaster WOD http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-15/ http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-15/#comments Mon, 10 Nov 2008 15:38:58 +0000 admin http://crossfit-ancaster.com/?p=614 Begin with 40 burpies

then move onto 4 rounds of

10 pull ups

20 push ups

30 sit ups

then finish with another 40 burpies

Post time to comments

]]> http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-15/feed/ 0 CrossFit Ancaster WOD http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-14/ http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-14/#comments Fri, 07 Nov 2008 19:04:55 +0000 admin http://crossfit-ancaster.com/?p=612 30 sec wall ball

with clock still running get right to

30 sec box jump

keep ball and box close for quick transition

rest 1 min

X10

the goal is to get as many reps as possible in the 30 seconds

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]]> http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-14/feed/ 0 CrossFit Ancaster WOD http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-13/ http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-13/#comments Wed, 05 Nov 2008 14:10:40 +0000 admin http://crossfit-ancaster.com/?p=599 50 DB thrusters

800m run

50 pull ups

800m run

50 DB thrusters

X1

Post load and time to comments

]]> http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-13/feed/ 0 CrossFit Ancaster WOD http://crossfit-ancaster.com/2008/10/crossfit-ancaster-wod-11/ http://crossfit-ancaster.com/2008/10/crossfit-ancaster-wod-11/#comments Fri, 31 Oct 2008 14:34:09 +0000 admin http://crossfit-ancaster.com/?p=575 "Fran"

BB thrusters

pull ups

21,15,9

Rest. then do

2000m Row for time

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