CrossFit Ancaster » crossfit classes 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 Free CrossFit Hamilton Trial at Steel City Crossfit Hamilton http://crossfit-ancaster.com/2009/04/free-crossfit-hamilton-trial-at-steel-city-crossfit-hamilton-2/ http://crossfit-ancaster.com/2009/04/free-crossfit-hamilton-trial-at-steel-city-crossfit-hamilton-2/#comments Thu, 23 Apr 2009 02:05:08 +0000 admin http://crossfit-ancaster.com/2009/04/free-crossfit-hamilton-trial-at-steel-city-crossfit-hamilton-2/
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]]> http://crossfit-ancaster.com/2009/04/free-crossfit-hamilton-trial-at-steel-city-crossfit-hamilton/feed/ 0 Outdoors at Steel City CrossFit Hamilton http://crossfit-ancaster.com/2009/04/outdoors-at-steel-city-crossfit-hamilton/ http://crossfit-ancaster.com/2009/04/outdoors-at-steel-city-crossfit-hamilton/#comments Sat, 18 Apr 2009 00:29:06 +0000 admin http://crossfit-ancaster.com/?p=1022 http://crossfit-ancaster.com/2009/04/outdoors-at-steel-city-crossfit-hamilton/feed/ 0 Personal Trainer Ancaster WOD http://crossfit-ancaster.com/2008/12/personal-trainer-ancaster-wod/ http://crossfit-ancaster.com/2008/12/personal-trainer-ancaster-wod/#comments Wed, 10 Dec 2008 18:14:40 +0000 admin http://crossfit-ancaster.com/?p=738 Boot Camp Ancaster workout;

progressively work up to 1RM deadlift

1 deadlift

1 set of max push ups

1 deadlift

1set of max strict press – 35/45/65/95 lbs

1deadlift

1 set of max pushps

Read more on Personal Trainer Ancaster WOD…

]]> http://crossfit-ancaster.com/2008/12/personal-trainer-ancaster-wod/feed/ 0 CrossFit Ancaster WOD http://crossfit-ancaster.com/2008/12/crossfit-ancaster-wod-25/ http://crossfit-ancaster.com/2008/12/crossfit-ancaster-wod-25/#comments Wed, 03 Dec 2008 13:47:31 +0000 admin http://crossfit-ancaster.com/?p=728 12 SDLHP

12 turkish get ups

X5

post load and time to comments

]]> http://crossfit-ancaster.com/2008/12/crossfit-ancaster-wod-25/feed/ 0 CrossFit Ancaster WOD http://crossfit-ancaster.com/2008/12/crossfit-ancaster-wod-24/ http://crossfit-ancaster.com/2008/12/crossfit-ancaster-wod-24/#comments Mon, 01 Dec 2008 13:45:32 +0000 admin http://crossfit-ancaster.com/?p=726 10 deadlift

20 push ups

10 K2E (knees to elbows)

X5

Post load and time to comments

with time left – technique – Jerk

]]> http://crossfit-ancaster.com/2008/12/crossfit-ancaster-wod-24/feed/ 0 CrossFit Ancaster WOD http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-23/ http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-23/#comments Fri, 28 Nov 2008 13:51:41 +0000 admin http://crossfit-ancaster.com/?p=720 'Fran'

BB thrusters

pull ups

21, 15, 9 reps

post load and time to comments

after resting, 3 rounds of obstacle course

]]> http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-23/feed/ 0 CrossFit Ancaster WOD http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-20/ http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-20/#comments Fri, 21 Nov 2008 14:16:42 +0000 admin http://crossfit-ancaster.com/?p=684 15 KB swing

16 push ups (advanced do 32)

17 burpies

18 pull ups

X4

Post load and time to comments

]]> http://crossfit-ancaster.com/2008/11/crossfit-ancaster-wod-20/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

Post load and time to comments

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