CrossFit Ancaster » fitness 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 – Thursday 29th July 2010. http://crossfit-ancaster.com/2010/07/wod-thursday-29th-july-2010/ http://crossfit-ancaster.com/2010/07/wod-thursday-29th-july-2010/#comments Thu, 29 Jul 2010 16:55:26 +0000 admin http://crossfit-ancaster.com/?p=2563 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.

]]> http://crossfit-ancaster.com/2010/07/wod-thursday-29th-july-2010/feed/ 0 WOD – Wednesday 28th July. http://crossfit-ancaster.com/2010/07/wod-wednesday-28th-july/ http://crossfit-ancaster.com/2010/07/wod-wednesday-28th-july/#comments Wed, 28 Jul 2010 12:17:10 +0000 admin http://crossfit-ancaster.com/?p=2558 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.

Read more on WOD – Wednesday 28th July….

]]> http://crossfit-ancaster.com/2010/07/wod-wednesday-28th-july/feed/ 0 WOD – Thursday 22nd July 2010. http://crossfit-ancaster.com/2010/07/wod-thursday-22nd-july-2010/ http://crossfit-ancaster.com/2010/07/wod-thursday-22nd-july-2010/#comments Tue, 27 Jul 2010 10:36:01 +0000 admin http://crossfit-ancaster.com/?p=2517 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……

Read more on WOD – Thursday 22nd July 2010….

]]> http://crossfit-ancaster.com/2010/07/wod-thursday-22nd-july-2010/feed/ 0 WOD – Wednesday 21st July 2010. http://crossfit-ancaster.com/2010/07/wod-wednesday-21st-july-2010/ http://crossfit-ancaster.com/2010/07/wod-wednesday-21st-july-2010/#comments Thu, 22 Jul 2010 11:03:09 +0000 admin http://crossfit-ancaster.com/?p=2509 WOD – Wednesday 21st July 2010.

Warm up - Stretch, followed by a skills and drills group warm up and stretch. Got to work on those glutes and hip flexors ladies and gents. 50 walking lunges, 25 push ups,

Read more on WOD – Wednesday 21st July 2010….

]]> http://crossfit-ancaster.com/2010/07/wod-wednesday-21st-july-2010/feed/ 0 WOD – Tuesday 20th July 2010. http://crossfit-ancaster.com/2010/07/wod-tuesday-20th-july-2010/ http://crossfit-ancaster.com/2010/07/wod-tuesday-20th-july-2010/#comments Thu, 22 Jul 2010 10:46:05 +0000 admin http://crossfit-ancaster.com/?p=2503 WOD – Tuesday 20th July 2010.

Warm up. Stretch, 2 rounds of 500m row, 200m sprint, 15 burpees

WOD.

AMRAP 12 minutes.

2 Power snatch

2 rounds, 3 pull ups, 5 push ups, 7 squats.

Read more on WOD – Tuesday 20th July 2010….

]]> http://crossfit-ancaster.com/2010/07/wod-tuesday-20th-july-2010/feed/ 0 Monday 19th July 2010. http://crossfit-ancaster.com/2010/07/monday-19th-july-2010/ http://crossfit-ancaster.com/2010/07/monday-19th-july-2010/#comments Tue, 20 Jul 2010 18:24:04 +0000 admin http://crossfit-ancaster.com/?p=2491 WOD – Monday 19th July 2010.

Stretch full body, make sure hips and shoulders are OPEN! Skill and Drills centered around OHS.

WOD – AMRAP 20 MINs

15 OHS.

200m run.

Read more on Monday 19th July 2010….

]]> http://crossfit-ancaster.com/2010/07/monday-19th-july-2010/feed/ 0 Friday 16th July 2010. http://crossfit-ancaster.com/2010/07/friday-16th-july-2010/ http://crossfit-ancaster.com/2010/07/friday-16th-july-2010/#comments Tue, 20 Jul 2010 18:17:47 +0000 admin http://crossfit-ancaster.com/?p=2486 WOD – Friday 16th July 2010.

Warm up.

1km run.

WOD.

Simple yet "dirty"

10 rounds of the following

12 burpees

12 pull ups.

Easy? NO!! Way to stick with it ladies and gentlemen, great times posted by the lunch time ladies, way to go Kerri and Heidi from the 6:15am class who completed the WOD at RX.

Read more on Friday 16th July 2010….

]]> http://crossfit-ancaster.com/2010/07/friday-16th-july-2010/feed/ 0 Wednesday 14th July 2010. http://crossfit-ancaster.com/2010/07/wednesday-14th-july-2010/ http://crossfit-ancaster.com/2010/07/wednesday-14th-july-2010/#comments Thu, 15 Jul 2010 10:57:19 +0000 admin http://crossfit-ancaster.com/?p=2477 Wednesday 14th July 2010.

Warm up. Comprehensive stretching followed by skills and drills.

WOD

"AMRAP 18 minutes"

5 Hang power clean 95/65

10 Front Squat 95/65

15 Push press 95/65

Only count completed rounds, once you pick up the bar it can't be set down until the final push press, if it is the round doesn't count. Tough WOD.

Read more on Wednesday 14th July 2010….

]]> http://crossfit-ancaster.com/2010/07/wednesday-14th-july-2010/feed/ 0 Wednesday 7th July 2010. http://crossfit-ancaster.com/2010/07/wednesday-7th-july-2010/ http://crossfit-ancaster.com/2010/07/wednesday-7th-july-2010/#comments Thu, 08 Jul 2010 11:48:04 +0000 admin http://crossfit-ancaster.com/?p=2440 Wednesday 7th July 2010.

Warm up - Stretch follwed by 2 rounds of 10 Good mornings, 10 straight leg deadlift, 20 tuck jumps.

Skill - Deadlifts.

WOD.

5 Rounds of the following

Read more on Wednesday 7th July 2010….

]]> http://crossfit-ancaster.com/2010/07/wednesday-7th-july-2010/feed/ 0 WOD – Tuesday 6th July 2010. http://crossfit-ancaster.com/2010/07/wod-tuesday-6th-july-2010/ http://crossfit-ancaster.com/2010/07/wod-tuesday-6th-july-2010/#comments Thu, 08 Jul 2010 11:31:08 +0000 admin http://crossfit-ancaster.com/?p=2436 WOD – Tuesday 6th July 2010.

100 Squats

90 Double unders

80 Walking lunges

70 Sit ups

60 Jumping pull ups

50 Push ups

400m run

30 Box jumps

20 Burpees.

Read more on WOD – Tuesday 6th July 2010….

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