CrossFit Ancaster » unders

WOD – Friday 12th February 2010.

admin — Sat, 13 Feb 2010 16:27:11 +0000

WOD – Friday 12th February 2010.

Warm up - Normal sequence of stretching. Followed by 2 rounds of 300m row, 20 squats, 10 push ups, 20 sit ups, 2 sets of stairs, 20 KB swings.

WOD – Monday 8th February 2010.

admin — Tue, 09 Feb 2010 12:18:49 +0000

WOD – Monday 8th February 2010.

Warm up - 10 reps, 2 rounds of each samson stretch, shoulder openers, torso twists, supermen.

300m Row, 20 ball slams, 20 double unders, 10 push ups, 10 sit ups – 2 rounds.

WOD

admin — Wed, 20 Jan 2010 01:20:33 +0000

CROSSFIT ANCASTER WORKOUT OF THE DAY WITH PERSONAL TRAINER MARK

FOR TIME:

100 Double unders

5 Pistol squats each leg

10 Push press 65/95

10 Situps

10 Pullups

100 Double unders

WOD – Friday 15th January 2010.

admin — Tue, 19 Jan 2010 12:44:56 +0000

WOD – Friday 15th January 2010.

Warm up – shoulder openers, torso twists, samson stretch, supermen, 2 rounds

3 rounds of 10 pull ups, 20 sit ups, 30 squats, row 500m

WOD – 28th December 2009.

admin — Mon, 28 Dec 2009 22:34:46 +0000

WOD – 28th December 2009.

Welcome back from your christmas break. Hope your chrsitmas was enjoyable and relaxing. Now the hard work begins.

Warm up – 300m row

3 rounds of 10 reps

Read more on WOD – 28th December 2009….

WOD

admin — Wed, 25 Nov 2009 00:34:44 +0000

CROSSFIT ANCASTER WORKOUT OF THE DAY WITH PERSONAL TRAINER EVAN

FOR TIME:

50 Box jumps

20 Situps

50 Squats

20 Situps

50 Double unders

20 Situps

Great work everybody

WOD

admin — Wed, 04 Nov 2009 22:42:18 +0000

CROSSFIT ANCASTER WORKOUT OF THE DAY WITH PERSONAL TRAINER ANTHONY

Rounds in 20 minutes

10 Broad jumps

500m row or skip 20 double unders

Plyo pushups max

Kipping pullups max

15 Medicine ball slams

WOD

admin — Thu, 16 Jul 2009 00:06:12 +0000

CROSSFIT ANCASTER WORKOUT OF THE DAY WITH PERSONAL TRAINER DON

1000m row

5 squats

10 squat tuck jumps

15 box jumps

20 double unders

25 situps

5 x

1000m row to finish

CrossFit Ancaster WOD Boot Camp

admin — Thu, 19 Mar 2009 22:28:54 +0000

WOD with Personal Trainer Eddie

100m Row

10 burpies

10 double unders

30m Row

30 burpies

30 double unders

500m Row 50 burpies

50 double unders

50,40,30,20,10 repetitions of squats and pullups

Personal Trainer Ancaster WOD

admin — Fri, 13 Feb 2009 14:10:38 +0000

Boot camp Ancaster Work out;

Complete the following for time:

70 double unders

60 ball slams

50 push press

40 SDLHP

30 wall ball

20 sit ups

13 push ups

x 2