12.23.13

WOD

Fare Well Camile Clark WOD

10 Clean/Jerk (95lbs/135lbs)
10 Air Squats
10 Med Ball Throws (14lbs/20lbs)
10 Inverted Burpees
20 Lunges - Plate (35lbs/45lbs)
30 Extentions (supermans)

10 Chest To Bar Pull Ups
20 Lateral Box Jump Overs (20"/24")
100 A lot of Double Unders
10 Ring Dips
20 KB Swings (44lbs/62lbs)

We will miss you!!! Safe travels and good luck in Edmonton! :)

12.19.13

WOD

3 Rounds for time

8 Front Squats (95lbs/135lbs)
16 Sit ups
8 Push Press (95lbs/135lbs)
16 Knees to Elbows

12.18.13

WOD

12 Minute AMRAP

3 Overhead Squats (75lbs/115lbs)
6 Power Cleans (75lbs/115lbs)
9 Chest to Bar Pull Ups

12.14.13

WOD

Benchmark "Annie"

50-40-30-20-10
Doubles Unders
Sit Ups

12.13.13

WOD

4 Person Team WOD

1 Person completes each station at 1 time - you can not move on until your team mate is done the station in front of you.
25 Minute Time Cap

25 Wall Balls (14lbs-9'/20lbs-10')
25 KB Snatches (44lbs/62lbs)
25 T2B
25 Squat Clean (65lbs/95lbs)
25 Walking Lunges w/ plate overhead (35lbs/45lbs)

Team order must be: Female/Male/Female/Male

On Monday Dec. 16th our 7:00am class will be canceled. Due to a sudden death in the family Kaine and I will be traveling to Regina for a funeral. We are so sorry for the short notice. All other times will remain the same. Regular 7:00am class will resume Tuesday Dec. 17th.
Thank you for your understanding,
Britteny

12.11.13

WOD

"Good Bye Shannon WOD"

25 HSPU
50 Air Squats
25 Snatches (65lbs/95lbs)
50 Box Jumps (20"/24")
25 Thrusters (65lbs/95lbs)
50 Push Ups
25 OVHS (65lbs/95lbs)
50 Double Unders
25 Walking Lunges (65lbs/95lbs)

Good Bye Shannon!!!! We will miss you very much! Love You! :)

12.10.13

WOD

21-15-9 "Prego WOD"

Step Ups/Box Jumps (20"/24")
Deadlifts (145lbs/235lbs)
Toes To Bar

Thanks to everyone who came out and had a good time participating in the "pregnancy wod." I know I had a few chuckles! :)

12.09.13

WOD

4 Rounds for time

25 Wall Balls (14lbs-9'/20lbs-10')
10 Power Snatch (75lbs/115lbs)
1 Minute Rest Between Each Round

12.06.13

WOD

Squat Your Butt Off - for time

25 Overhead Squats (65lbs/95lbs)
25 Front Squats (65lbs/95lbs)
25 Back Squats (65lbs/95lbs)
100 Air Squats

12.05.13

WOD

5 Rounds For Time

5 Hang Snatches (85lbs/115lbs)
10 Knees To Elbows
15 Burpees

12.04.13

WOD

Team of 4-30 min time cap

200 Pull Ups
200 Kettle bell swings (35lbs/62lbs)
200 Double Unders
200 Box Jumps (20"/24")

12.02.12

WOD

12 Min AMRAP

3 Hang Cleans (125lbs/205lbs)
7 Toes To Bar
37 Double Unders

STEPHENS 37th BIRTHDAY WOD!!!
HAPPY BIRTHDAY! :)