CrossFit Ancaster » squats

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 – Monday 21st June 2010.

admin — Tue, 22 Jun 2010 18:32:32 +0000

WOD – Monday 21st June 2010.

Due to most people still being extremely tired and lacking grip strength after the 10,000 pull up challenge we went for a lower body WOD.

WOD – Friday 4th June.

admin — Fri, 04 Jun 2010 11:44:09 +0000

WOD – Friday 4th June 2010.

Warm up.

500m row, 20 lunges, 10 body rows, 2 rounds.

WOD.

"Angie"

10o Pull ups.

100 Push ups.

100 Sit ups.

100 Squats.

WOD – Monday 24th May 2010. Victoria Day.

admin — Tue, 25 May 2010 17:00:23 +0000

WOD – Monday 24th May 2010. Victoria Day team work out.

"Team Murph"

1 mile run – both team members run.

100 Pull ups – to be split between team anyway you choose. Only one person working at a time.

WOD – Saturday 22nd May 2010.

admin — Sun, 23 May 2010 20:48:00 +0000

WOD – Saturday 22nd May 2010.

Warm up.

50 Burpees for time.

WOD.

In 20 minutes.

Run 1 mile for the remaining time complete as many clean and jerks as possible at 135/95lbs

WOD – Tuesday 4th May 2010.

admin — Tue, 04 May 2010 09:55:09 +0000

WOD – Tuesday 4th May 2010.

Warm up – 500m row, 20 OHS, 10 med ball cleans 3 rounds. Concentrate on skill and technique during the warm up.

Work out – 3 rounds for time

WOD – Monday 26th April 2010.

admin — Mon, 26 Apr 2010 21:21:51 +0000

WOD – Monday 26th April 2010.

Warm up - shoulder openers, torso twists, samson stretch, 10 squats, 10 tuck jumps, 10 push ups, 250m row – 2 rounds.

Skill - Front squat and Pull ups.

WOD – Friday 9th April 2010.

admin — Thu, 15 Apr 2010 11:40:36 +0000

WOD – Friday 9th April 2010.

Skill - Handstand push ups. It was so good to see everybody at least attempt a handstand. Great commitment ladies and gentlemen.

WOD – 3 Rounds of the following.

WOD – Friday 26th March 2010.

admin — Sun, 28 Mar 2010 19:41:02 +0000

WOD – Friday 26th March 2010.

Warm up - Dynamic stretches followed by.

20 Slow deep squats

15 KB Swings

10 Slow controlled and deep push ups

300m Row.

WOD – CrossFit Total.

WOD – Monday 22nd March 2010.

admin — Sat, 27 Mar 2010 13:40:17 +0000

WOD – Monday 22nd March 2010.

Warm up – 3 rounds

10 pull ups, 20 sit ups, 15 dips.

Skill – Thrusters and Sumo Deadlift High Pull (SDLHP).

WOD –

21 Thruster, SDLHP 95/65