Workout of the Day

WOD-Mar.24

Posted by on Mar 24, 2017 in WOD | 0 comments

WOD-Mar.24

“Acknowledging the good that you already have in your life is the foundation for all abundance.” ~ Eckhart Tolle 17.5 Warm-up OPEN WOD 17.5 10 rounds: 9 thrusters 95lbs/65lbs 35 double-unders Then 5 sets 10/10 Side Plank Arch :30 Shoulder Bridge...

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WOD-Mar.23

Posted by on Mar 23, 2017 in WOD | 0 comments

WOD-Mar.23

Friday is the end of the OPEN. If you have not come to cheer these guys on yet this Friday is the day to come! 17.5 is being announced tonight at 9pm . After all the athletes are done their OPEN WOD we will be celebrating with Pizza and Beer! ( I am taking care of this part) You can bring a treat to share with everyone if you like too. We hope we can get a cheer squad happening ! 3 Sets :90 Front Plank 30 Reps Russian Twist Then 20 minutes, AMRAP 15/10 Calories on the Bike 10 Deficit Push-ups 10 V-ups 3 Sets  Go until you feel a burn+ 5 extra after Side Prone Leg Lifts Superman Sandbag...

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WOD-Mar.21

Posted by on Mar 21, 2017 in WOD | 0 comments

WOD-Mar.21

17.5 and PIZZA/BEER! This is the final week of the "OPEN" WOD's and we have all been waiting for our PIZZA Party with Beer! This is for everyone to come enjoy. Please let me know if you will be able to make it for 17.5 and Pizza! Every 10 minutes, for 40 minutes (4 sets) for times: 100 Double Unders 15 DB Burpee Step-ups 20 Alternating DB Lunges 100 Double...

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WOD-Mar.20

Posted by on Mar 20, 2017 in WOD | 0 comments

WOD-Mar.20

Back Squat *Set 1 – 6 reps *Set 2 – 8 reps *Set 3 – 10 reps *Set 4 – 8 reps *Set 5 – 6 reps (Use the same load for all 5 sets.) Rest 60 seconds A-T-Y's 20 reps each Then 10 minute Time Cap For time: 40 Calories on the Rower 20 Dumbbell Thrusters 40 Calories on the Rower 3 Sets 5 Leg Raises@2331 :30 Shoulder...

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WOD-Mar.19

Posted by on Mar 19, 2017 in WOD | 0 comments

WOD-Mar.19

In teams of 3, one works at a time, complete the following as fast as you can. 100 Rowing Calories 75 Slam Balls 50 Burpee with a two handed touch, 6" target above your reach. 100 Rowing Calories 75 Front Squats 50 Burpees 100 Rowing Calories 75 Push Press 50...

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WOD-Mar.17

Posted by on Mar 17, 2017 in WOD | 0 comments

Come Cheer the Crossfit Halifax members on that at doing the Open WOD at 5:30pm tonight! 17.4 Has been announced ! Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts, 135 lb/95 lb 55 Wall Ball 55 Calorie Row 55 Hand-Release Push-ups  

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WOD-Mar.15

Posted by on Mar 15, 2017 in WOD | 0 comments

WOD-Mar.15

Three sets of: Back Squat x 10 reps @ 31X1 Rest 60 seconds Nose-to-Wall Handstand Hold x 60 seconds Rest 60 seconds Reverse Snow Angels x 20 reps @ 3030 Rest 60 seconds Then For max reps in 10 minutes: Row 1000 Meters Max Reps Wall...

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WOD-Mar.14

Posted by on Mar 14, 2017 in WOD | 0 comments

"If you hear a voice within you say 'you cannot paint,' then by all means paint, and that voice will be silenced." Vincent Van Gogh Every 3 minutes, for 12 minutes (4 sets): Bench Press x 6-8 reps Then 4 Rounds 1 minute Box Jumps 1 minute Push Press 1 minute Double Unders 1 minute Sumo Deadlift High-pull 1 minute rest  ...

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WOD-Mar.13

Posted by on Mar 13, 2017 in WOD | 0 comments

WOD-Mar.13

"One important key to success is self-confidence. An important key to self-confidence is preparation." Arthur Ashe Every 2 minutes, for 24 minutes (3 sets): Station 1 – Romanian Deadlift x 6 reps @ 4011 Station 2 – Alternating Cossack Squats x 20 reps @ 2111 Station 3 – Supine Ring Row x 10 reps @ 2111 Station 4 – Elbow Twist Side Plank x 40 seconds each side Then 3 Rounds for time of: 500m Row 20 Alternating Reverse Lunges with Kettlebells 20 V-Ups then 3 sets - not for time: 40 Double Unders (Goal Unbroken) rest as needed 5 x Table Top Inside...

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WOD-Mar.12

Posted by on Mar 11, 2017 in WOD | 0 comments

WOD-Mar.12

"To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment." Ralph Waldo Emerson 3 Sets 10 Unbroken Bench Press -go heavy, the last 3-4 reps should be a struggle. Go up in weight if you can each set. 20/20 Shoulder Circles each direction :30 Shoulder Bridge Tabata This 8 rounds each, 20 seconds work, 10 seconds rest: Squat Row Pull-ups Tuck Up Push-ups then 3 Sets 3/3 Lizards :90 Downward Dog hold Table Top Rock x 10reps 17.3 She just kept...

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