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! :)

11.28.13

WOD

16 Minutes

3 Hang Power Cleans (75% of 1 rep max) - 1st Minute, 3 Minute, 5 Minute, etc....
6 Lateral Bar Burpees - 2 Minute, 4 Minute, 6 Minute, etc....

11.27.13

WOD

3 Rounds - 1 Minute at each station

1 Minute rest between rounds

Wall Balls (14lbs-9'/20lbs-20')
Power Cleans (95lbs/135lbs)
Push Press (55lbs/75lbs)
Box Jumps (20"/24")
Ball Slams (20lbs/30lbs)

11.21.13

WOD

Every 30 seconds complete 4 body weight Deadlifts, for the remainder of the 30 seconds complete as many burpees as possible. When you reach 85 burpees the workout is done!

11.19.13

WOD

4 Rounds for time

15 Thrusters (65lbs/95lbs)
16 Lunges (25lbs-70lbs)

11.18.13

WOD

12 Minute AMRAP

5 Chest to bar pull ups
10 Wall Balls (14lbs-18lbs/9' ~ 20lbs-30lbs/10')
30 Double Unders

REMINDER:
This Saturday November 23rd and Sunday November 24th  we will be hosting a Mobility Workshop. During the workshop you will be taught several different things about the way your body works and different exercises to help your body work even better. Please ask for more details from one of our trainers at the gym. The cost for this workshop is $90. It will run for 4 hours on Saturday and Sunday.

11.15.13

WOD

12 Minute AMRAP

4 Thrusters (95lbs/135lbs)
6 Push Ups
8 Evil Wheels

11.14.13

WOD

3 Rounds (Count Your Reps)

1 Minute at each station - 1 Minute rest between each round

Burpees
Jumping Lunges
Ball Slams
Sit Ups
Air Squats

Thanks to everyone who brought a friend to our very first "Bring a Friend Day". We had a great turn out! We hope everyone enjoyed themselves and CrossFit for there very first time! :)

11.13.13

WOD

21-15-9

Power Clean (95lbs/135lbs)
Pull Ups
Box Jumps (20"/24")

11.12.13

WOD

3 Rounds For Time

30 Double Unders
15 Toes To Bar
10 Overhead Squat (65lbs/95lbs)

11.07.13

WOD

5 Rounds (Count Your Reps)

30 Seconds (Max Effort) Burpees
30 Second Rest
30 Second (Max Effort) Kettle Bell Swings (53lbs/70lbs)
30 Second Rest
30 Second (Max Effort) Sit Ups
30 Second Rest

11.05.13

WOD

5 Rounds For Time

3 Power Cleans (75% of your body weight)
10 Pull Ups
5 Push Ups

11.04.13

WOD

3 Rounds

1 Minute at each station, 1 Minute rest between each round

TGU (35lbs/53lbs)
Box Jumps (20"/24")
Cal Row
KBS (35lbs/53lbs)
Double Unders

10.29.13

WOD

21-15-9

Power Snatch (95lbs/65lbs)
Pull Ups

GasCity Newsletter>November 2013

10.24.13

WOD

4 Rounds For Time

5 Power Snatches (85lbs/115lbs)
10 Toes To Bar
15 Burpees

10.23.13

WOD

"Diane" (Benchmark)

21-15-9
Deadlift (155lbs/225lbs)
Handstand Pushup

10.22.13

WOD

12 Min AMRAP

5 Front Squats (95lbs/135lbs)
10 Double Unders

10.21.13

WOD

4 Rounds For Time

5 Ground To Overhead (110lbs/185lbs)
5 Strict Pull Ups
10 Sit Ups

Halloween - Last class will be from 5:30pm-6:30pm - Happy Trick Or Treating!!

Christmas Party/Customer Appreciation Day Nov. 9th at 6:00pm at the Kinplex Social Room. Sign you and your significant other up today at the gym!!! $15/person!!!

10.18.13

WOD

5 Rounds For Time

20 Box Jumps (20"/24")
10 Ring Push Ups
20 Air Squats
10 Toes To Bar

10.15.13

Coach Kaines Birthday WOD

3 Rounds for time

29 Wall Balls (14lbs-9'/20lbs-10')
29 Pull Ups
29 Push Press (65lbs/95lbs)
29 Double Unders

HAPPY 29TH BIRTHDAY!! :)

10.11.13

WOD

4 Rounds For Time

1 Duck Walk (26lbs-50lbs)
12 Ball Slams (18lbs-40lbs)
12 Sit Ups
12 Kettle Bell Swings (35lbs/53lbs)

10.10.13

WOD

1 Minute @ each station

Handstand Push Ups
Cal Row
Glut Ham Sit Ups
Rope Climb
Double Unders
Pull Ups
Toes To Bar
Ring Dips
Thrusters
Air Squats

Thanksgiving Long Weekend Hours
Saturday Oct. 12:
9:00am-10:00am>CrossFit
10:00am-11:00am>CrossFit
11:00am-12:00pm>Open Gym (Open Gym is a time to work on skills & technique! This is NOT a time to get a WOD in!! Thanks)

Monday Oct 14>CLOSED

10.09.13

WOD

21-15-9

Overhead Squat (65lbs/95lbs)
Bar Facing Burpees

10.08.13

WOD

12 Min AMRAP

10 Push Ups
10 Squats
10 Sit Ups

10.07.13

WOD

3 Rounds For Time

17 Thrusters (65lbs/95lbs)
17 Burpees

10.04.13

WOD

25 Min AMRAP

40 Double Unders
20 Dumb Bell Snatches (20-35lbs/40-50lbs)
5 Handstand Push ups

10.03.13

WOD

3 Rounds For Time

10 Burpee Box Jumps
10 V -Sit Ups
10 Pull Ups

Sign Up at the Box for our Christmas/ Customer Appreciation Day Nov 9th, 6:00pm at the Kinplex Social Room. We will enjoy a potluck, drinks, games, prizes & karaoke. $15/person! Let's have some fun! :)

10.02.13

WOD
21-15-9-6-3
Deadlift (95lbs/135lbs)
Back Squat (95lbs/135lbs)
Lunges (95lbs/135lbs)

Use the same bar!

Progenex is in!! :)

10.01.13

WOD

4 Rounds for Time

15 Thrusters (45lbs/75lbs)
15 Double Unders
15 Wall Balls (14lbs-10'/20lbs-11')
15 Push Ups

09/30/13

WOD

3 Rounds For Time

400m Run
21 Kettle Bell Swings (35lbs/53lbs)
12 Pull Ups

09.27.13

WOD

"Karen" Benchmark

150 Wall Balls (14lbs-9'/20lbs-10')

Finish it off with
150 Sit Ups

*We are introducing the 9:00am - 10:00am Monday through Friday Starting Oct. 1 2013. We will also be having an Open Gym from 3:30pm - 4:30pm Tuesdays & Thursdays. The Open Gym is intended to allow you to work on lifts, gymnastic movements and anything you would like to improve on. It is NOT coached and it is NOT a time to pound out a WOD. Enjoy! :)

09.24.13

WOD

Count Your Reps

1 Minute Max Effort Air Squats
5 Minutes Max Effort Kettle Bell Swings (26lbs-44lbs/53lbs-70lbs)
1 Minute Max Effort Burpees
3 Minutes Max Effort Kettle Bell Swings (26lbs-44lbs/53lbs-70lbs)
1 Minute Max Effort Box Jumps (20"/24")

09.23.13

WOD

35 Minute Time Cap

1000m Run
10 Rounds
30 Double Unders
20 Sit Ups
15 Hand Release Push Ups
10 Pull ups
Finish with 1000m Run

09.20.13

WOD

4 Rounds For Time

16 Ring Push Ups
16 Pistols (8 each leg)
16 Burpees
16 L Sit Hold

09.18.13

WOD

10 Min AMRAP

8 Pull Ups
8 Deadlifts (165lbs/275lbs)
8 Toes To Bar

09.16.13

WOD

5 Rounds for time

1 Minute rest between each round
25 Kettle Bell Swings (35lbs/53lbs)
14 Lateral Box Jumps (20"/24")
7 Hang Power Cleans (95lbs/135lbs)

09.13.13

WOD

For Time

400m Run
14 Single Arm Kettle Arm Swings (35lbs/53lbs)
14 Pistols
14 Kettle bell Snatches (35lbs/53lbs)
100 Double Unders
14 Turkish Get Ups (35lbs/53lbs)
14 Kettle bell Power Cleans
14 Goblet Squats (35lbs/53lbs)
400m Run

09.10.13

WOD

15-12-9-6-3

Deadlift (150lbs/240lbs)
Pull Ups
Burpees

09.09.13

WOD

4 Rounds For Time

6 Thrusters (65lbs/95lbs)
9 Box Jumps (20"/24")
12 Toes To Bar

09.06.13

Partner WOD

3 Rounds

1 team of 2 flips tires
while other team of 2 runs 400m then switch

Count your flips

09.05.13

WOD

"Bar Bara" - Benchmark

5 rounds for time - 3 min rest between each round

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

SHIRT ORDER: If you would like a shirt get your pre order in. $25 for a shirt or tank top!

09.04.13

WOD

4 Rounds For Time

100m Run
10 Push Press (65lbs/95lbs)
10 Bent Over Rows (65lbs/95lbs) - Clean Grip
10 T2B

09.03.13

WOD

21-15-9

Front Squat (115lbs/185lbs)
Burpees

08.28.13

WOD
For Time
1000m Run
30 Ball Slams (12lbs to 20lbs)
1000m Run
30 Box Step Ups (65lbs-18"/95lbs-20")
1000m Run
30 Sit Ups
1000m Run
30 Lunges (65lbs/95lbs)
1000m Run
30 One Arm Snatches (35lbs/53lbs) - 15 each arm
1000m Run

08.27.13

WOD

For Time

30 Wall Balls (14lbs-9'/20lbs-10')
25 HRPU
20 C2BPU
15 Jumping Squats
10 Burpees
15 Jumping Squats
20 C2BPU
25HRPU
30 Wall Balls (14lbs-9'/20lbs-10')

08.26.13

WOD

5 Rounds For Time

5 Power Cleans (120lbs/185lbs)
20 Double Unders

Classes this Saturday Aug. 31 will be cancelled. Instead join us out at Echo Dale at 10:30 am for some fun filled family time and a Paleo Potluck. Bring your favorite dish and come out for a good time! Monday Sept 2 all classes will be cancelled. Please enjoy your long weekend and we will see you all Tuesday!

08.25.13

We will be changing our On Ramp program scheduling starting in September. If you have any family or friends who are looking at starting CrossFit please make them aware that they must complete the On Ramp Program before they can enter into our regular classes and also that the schedule will be changing. We will also be requiring that people register for the On Ramp. We will be posting the new schedule at some point this week!
Thanks!

08.23.13

WOD

Partner Workout

20 Min AMRAP

10 Partner Tire Flips Plus Jump Through
10 Deadlifts (305lbs/405lbs)
10 Sit Ups/Wall Ball Toss
100m Carry (50m each partner) - 35lbs/45lbs each hand

08.22.13

WOD

"Fithy Fifties"

50 Reps of every movement

Box Jumps (20"/24")
Jumping Pull Ups
Kettle Bell Swings (26lbs/44lbs)
Walking Lunges
Knees To Elbows
Push Press (35lbs/45lbs)
Back Extensions
Wall Balls (14lbs-9ft/20lbs-10ft)
Burpees
Double Unders

08.20.13

WOD

21-18-15-12-9

Double Unders
Toes To Bar
Kettle Bell Snatches (35lbs/44lbs)


We will be hosting an Olympic Lifting Seminar September. 21, 2013. Registration is now open and the cost will be $115/person which will involve a 7 hour seminar. Our special guest that we are super excited to have in our facility is Glen Hutchinson!

The ultimate goal is to encourage a hands on environment in which each participant will learn the technical aspects of the snatch and clean and jerk with the ability to perform them with actual training loads. You will not become an expert from one day, but you will have the opportunity to take a step closer to reaching your Olympic Weightlifting goals whether that is on a platform, in a WOD or as coach. The seminar serves as a complete introduction to someone who is new to Olympic Lifting, as well as a detailed continuing education for seasoned lifters. Everyone is welcome! There is a cap of 20 people so sign up early!

08.19.13

WOD

2 Rounds For Time

10 Push Ups
100m Run
15 Air Squats
100m Run
20 Push Press (35lbs/45lbs)
100m Run
25 Wall Balls (14lbs-9ft/20lbs-10ft)
100m Run

08.14.13

WOD

5 Rounds For Time

21 Sit Ups
14 KBS (44lbs/62lbs)
7 Deadlifts (200lbs/305lbs)

08.13.13

WOD

3 Rounds For Time

50 Double Unders
20 Front Rack Standing Lunges (75lbs/115lbs)
25 Burpees

08.12.13

WOD

8 Rounds For Time

5 Power Cleans (95lbs/135lbs)
5 Pull Ups
5 Box Jumps (20"/24")
10 Air Squats

08.08.13

WOD

for time

1000m Run
30 Push Ups
1000m Run
30 Kettlebell Swing (35lbs/53lbs)
1000m Run
30 Toes To Bar
1000m Run
30 Box Jump Overs (20"/24")
1000m Run

08.07.13

WOD

3 Rounds for time

30 Pull Ups
20 Back Squats (65lbs/95lbs)
10 Should to Over Head (65lbs/95lbs)

08.06.13

WOD

4 Rounds for time

8 Cleans (65lbs/95lbs)
10 Box Jump Burpees
100m Run

08.05.13

WOD

4 Rounds For Time

7 Snatches (95lbs/135lbs)
55ft Hand stand walk
30 Sit Ups
7 Hand Release Push Ups

07.31.13

WOD

4 Rounds For Time

13 HRPU
13 Sit Ups (14lbs/16lbs)
13 Wall Balls (14lbs-10ft/16lbs-11ft)
13 Box Jumps (24"/30")
13 Ring Dips

07.31.13

WOD

12 Min AMRAP

6 Deadlifts (205lbs/305lbs)
12 Goblet Squats (35lbs/53lbs)
24 Double Unders

07.29.13

WOD

7 Rounds For Time

7 KBS (53lbs/80lbs)
7T2B
7Deflicted HSPU (2-45lb plates each side)
7C2B Pullups

07.25.13

WOD

10 Min AMRAP

10 Wall Ball Lunges (14lbs-9ft/20lbs-10ft)
10 Chest To Bar Pull Ups
10 Burpees

07.24.13

WOD

5 Rounds For Time

3 Muscle Ups
4 Box Jump Overs (24in/30in)
5 Front Squats (95lbs/140lbs)

07.23.13

WOD

for time

1000m Run
35 KBS (35lbs/53lbs)
1000m Run
25 Sit Ups
1000m Run
15 Thrusters (65lbs/95lbs)
1000m Run

07.22.13

WOD

10 Min AMRAP

15 Power Snatch (55lbs/75lbs)
30 Double Unders

07.19.13

WOD

for time

100m Farmer Carry (35lbs/53lbs)
60 Wall Balls (14lbs-9ft/20lbs-10ft)
100m Farmer Carry (35lbs/53lbs)
60 SHDP Kettle Bell (44lbs/62lbs)
100m Farmer Carry (35lbs/53lbs)
60 Push Press (45lbs/65lbs)
400m Run (35lbs/53lbs)

07.18.13

WOD

8 rounds for time

5 DB Thrusters (35lbs/50lbs)
10 Russian twists (14lbs/20lbs) (10 each side)
15 KBS (44lbs/70lbs)

07.17.13

WOD

21-15-9

Clean & Jerk (85lbs/105lbs)
Burpee-Pull Up

07.15.13

WOD

4 Rounds for time

9 Man Makers
18 Box Jumps
9 Toes to Bar
18 Double Unders

07.12.13

WOD

for time

50Double Unders
then
5Rounds
5 Wall Walks
10 Ring Dips
20 Sit Ups
Finish it off with
50 Double Unders

07.11.13

WOD

3 Rounds For Time

400m Run
10 Bear Complex (65lbs/95lbs)
10Bar Facing Burpees
10 Kettle bell swings (35lbs/53lbs)
10Sit Ups

07.09.13

WOD

18-15-12-9-6-3

Power Clean (65lbs/95lbs)
Ring Pushup
Toes To Bar
1 Shuttle Sprint

07.02.2013

WOD

For Time

7 Strict Shoulder Press (65lbs/115lbs)

15 Hang Power Cleans (65lbs/115lbs)

21 Lateral Bar Burpees

07.01.13

WOD

Canada Day Chipper

250 m Row
25  HRPU
25 KB Swings (35lbs/53lbs)
25 Wall Balls (14lbs 9ft/20lbs 10ft)
25 Burpees
25 GHD Sit Ups
25 Box Jump Overs (20in/24in)
25 Walking Lunges (35lbs/45lbs)
25 Double Unders
25 Sit Ups
1000m Run

06.28.13

WOD

7 Rounds For Time (35min time cap)

7 HSPU
7 Thrusters (95lbs/135lbs)
7 K 2 E
7 Deadlifts (175lbs/245lbs)
7 Burpees
7 Kettle bell swings
7 Pull Ups

06.26.13

WOD   
21- 15 - 9            
Power Snatch (75lbs/115lbs)
Back Squat (75lbs/115lbs)
Barbell Pushups

06.25.13

WOD   
20 MIN AMRAP             
5 Hand Stand Pushups
10 Pistols (5 each leg)
15 Chest To Bar Pull Ups

06.20.13

WOD  
4 Rounds             
15x Box Jumps 24/20
15x Deadlifts 205/135
15x Wall Balls 20-10ft/14-9ft
15x HRPU 

Here is a great article revealing the 7 Biggest CrossFit Mistakes!!  http://www.theboxmag.com/crossfit-workouts/the-7-biggest-crossfit-mistakes-and-how-to-fix-them/

06.19.13

WOD  

12 Min Amrap           
15x Burpees
10x Power Cleans 135/85
5x Push Press 135/85 

06.18.13

WOD 
 
5 Rounds           
12x Front Squat 135/85
24x Sit Ups
200m Run 

06.17.13

WOD  

3 Rounds         
30x Kettle Bell Snatch OH Lunge
30x K2E
30x Double Unders 

Schedule Change-Starting July 2, 2013

ATTENTION:
Schedule change starting July 2, 2013
Tuesdays & Thursdays @ 6:30pm will now be an 

Olympic Lifting class, we will no longer be having a regular WOD at this time. All of our other class times will remain the same. If you have any questions please don't hesitate to ask. Thanks everyone and we hope you will enjoy our new class.

06.16.13

YMCA Father's Day River Run

Huge Congrats to all of our GasCity CrossFit Athletes who ran today in the River run. We saw some really really times and a lot of new PB's. Great Job everyone!!! We are so proud of you all. Keep up the great work!

3KM:
Joey Boylan
John Boylan
Steve Comstock
Shana Comstock
**All the GasCity CF Kiddies

 5 KM:
Robin Riddle      22.41 1st Place 
Amy Sanders      24.05
Jayne Halladay   31.05

 10 KM:
Amber Farrer     56.13
Camile Clark     1:00:18
Jason Farrer      56.47

Happy Father's Day!

06.15.13

Warm Up (Tag)  
3x Situps
3x Push ups
3x Air Squats

WOD  
Team WOD         
20x Burpees (Every team member must complete before moving on to the next exercise)
10x Sledge Hammer (Team member will rotate through and complete ten of each while other members do airsquats)
100m Prowler Push with Weight
100m tire Flip-Each member has to participate. 
300m Tire Carry-Each member must be help carry the tire, if there is a member not able to help they must carry a 20lb Wall Ball the 300m.

06.14.13

Warm Up (3 Min)
Skipping

WOD  
Chipper       
30 Cal Row
30 Overhead Walking Lunges 45/35
30 Back Extensions
30 Ring PushUps
30 Sit Ups
30 Box Jumps Overs 20/24
30 Wall Balls 20-11ft/14-10ft
30 Jumping Squats
30 Supine Pull Ups
30 Kettle Bell Thrusters 35/26
30 Double Unders

06.13.13

Warm Up (3 Rounds)
10x Ball Slams
Bear Crawl

WOD  
21-18-15-12-9-6-3       
Push Press 45/75
SDHP 45/75 

06.12.13

Warm Up (3 Rounds)
25 Double Unders or 75 singles
15 Mountain Climbers

WOD 
4 Rounds        
4x Hang Power Clean 215/115
10x Toes to Bar
100m Run 

06.11.13

WOD 

Cindy        
5x Pull Ups 
10x Push Ups
15x Squats  



 

06.07.13

WOD
 
Chipper       
50x Wall Balls 20/14
50x Chest to Bar Pull Ups
50x Pistols
50x Single Arm Dumb bell Snatches 60/40 

Day One of Western Canada CrossFit Regionals 2013 is in the books. Kaine represented well and did his best. He is now moving on to day two. Thanks for all the support everyone and keep cheering him on from home!

06.06.13

WOD
 
12 Min Amrap     
20x Double Unders
10x Toes 2 Bar
5x Hand Stand Push Ups 

06.05.13

WOD

21-15-9     
Deadlift 255/185
Box Jump 30/24 

"Kaine is off to represent Medicine Hat and GasCity CrossFit at the Western Canada CrossFit Regionals. Kick some butt Kaine, your hard work has paid off!!"

06.04.13

WOD

3 Rep Max OHS
 
3 Rounds   
OHS 75/105
Barbell Push Ups

06.03.13

WOD
 
10-9-8-7-6-5-4-3-2-1   
Power Cleans 135/95
Pull Ups
Burpees 

 

06.01.13

WOD
 
Chipper  
80x Wall Balls 14/20
70x PushUps
60x SitUps
50x Box Jump 20/24
40x Double Unders
30x Burpees
20x Jumping Lunges
10x Bear Crawl

05.31.13

WOD
 
Chipper
1 Km Run
20x Pullups
10x Squat Clean 115/85
30x Box Jumps
20x Pullups
10x Squat Clean 115/85
1 Km Run 

 

05.30.13

WOD
 
10 Rounds  
10x Thrusters 95/65
10x Ring Dips

05.29.13

WOD
 
3RM Bench Press

50-40-30-20-10
Double Unders
Ball Slams 14/16

05.28.13

WOD
 
12 Min Amrap
10x Push Press 95/65
10x SDHP 95/65
10x Lateral Jumps Over Bar

We Love Kids Box Rules

TEAM WOD 05.27.13

WOD
 
Chipper-Team WOD
800m Row
20 Deadlift 95/135 
20 Wall Ball 25-10ft/18-9ft
20 Double Unders
20 Kettle Bell Swings 53/70
20 Burpees
20 Sit Ups

05.25.13

WOD
 
15 Min Amrap 
7 Burpee Box Jumps
7 T2B
7 Step ups with Kettle Bell 35/53
7 Kettle Bell Swings 35/53 

Steve goes up in Weigh, check out this Turkish Get Up with Christine. Nice Job you two! 

05.24.13

WOD
 
Elizabeth 21-15-9   
Power Cleans 135/95
Ring Dips

What is Rx?

Rx refers to performing or completing the WOD as prescribed without any adjustments or modifications.

This applies not only to a specific weight that a movement was intended to be used with, but just as importantly, to a complete range of motion in which the movement was intended.

Some examples can be:chest-to-ground in the push-up, chin over bar in the pull up, and hips below parallel in the squat, or toes touching the bar every time in T2B.

Just remember this, Virtuosity is more important then getting an RX. Remember this when you are planning to chose your weight. Virtuosity: doing the common, uncommonly well. Get that movement perfect!!

If we sacrifice our form or stray away from the standards you will stall your progress and only hurt yourself in the end. Rx doesn't define you, be accountable for the CrossFit standards!

Don't be discouraged if you are not getting Rx, this is just a standard and something to work towards. Getting your movements to standard is far more important then always getting Rx.

05.23.13

WOD
 
5 Rounds  
15x Wall Balls 20/11ft-14/10ft 
10x Thrusters 55/45
10x  OH Walking Lunges 45/35

05.22.13

WOD
 
3 Rounds  
50x Double Unders  
20x Dead Lift 95/135  
15x T2B
10x HSPU 

Our Coaches Joey and Shana!

05.21.13

WOD
 
Team WOD
200 Squats 95/65 (Your choice of Front or Back Squat)
Sit ups 

May Long WOD

Here is a little WOD for those who are missing Crossfit today! Try it out at home and get your family and friends to try it out!! Have fun and enjoy the rest of your weekend!!!

May Long WOD
Amrap 25 Min.

9x Walking Lunges
9x Mountain Climbers
9x Sit Ups
9x Air Squats
9x Push Ups

Try and get in as many rounds as you can!! See everyone on Tuesday!!!

05.18.13

WOD
 
Chipper  
25 Box Jumps 20/24
25 Jumping Pull Ups
25 Kettle Bell Swings 35/53
25 Lunges per Leg
25 K2E
25 Push Press 45/65
25 Back Extensions
25 Burpees
25 Ball Slams
25 Double Unders

Have A Great Long Weekend Everyone!!

05.16.13

WOD

1RM
 Power/Spilt Snatch
 
5 Min Partner Amrap  
Power Snatch 85/135

05.15.13

WOD
 
5 Rounds  
Dead Lift 245/165
Wall Walks (Hand release/Head to Wall) 

New prices-Commit and Save

Hey there, we have new Price Point to offer to you all, here is the list of the new prices being offered if you commit to 3 months, 6 months or a year. Commit and Save!!
 

3 Months: $350.00
6 Months: $650.00
12 Months: $1200.00  

Thanks everyone for the on going support!! ~GasCity CrossFit

05.14.13

WOD
 
8 Min Amrap

1 Min at each movement:  
Pull Ups
Sit Ups
Burpees
T2B
Air Squats
HR Push Ups
Box Jumps
Ring Dips

*Add up reps for total score.

05.13.13

WOD
 
For Time-53/35 (All With Kettle Bell/Hang Position/One Arm) 5 Turkish Get ups
30 Thrusters
30 Clean and Jerks
30 Kettle Bell Swings
30 Snatches 
30 OHS
30 Turkish Get Ups

New Photos Added to Instagram, make sure you join, so you can keep updated on whats happening at GasCity CrossFit: http://instagram.com/gascitycrossfit/

Happy Mother's Day!

05.11.13

WOD
 
3 Rounds

21-15-9  
OHS 95/65
Burpees

05.10.13

WOD
 
3 Rounds
25 Hang Cleans 75/115
15 Box Jumps 20/24
100m Run with Wall Ball 14-30

Check out these amazing Transformations and only after 4 months! 
Great work girls, so proud of you!! Hard Work Pays off!! 

 

05.09.13

WOD

1 Rep Max 
Push Jerk
  
10 Min Amrap  
Push Press (135-185/65-95)
Ball Slams (14-25)

05.08.13

WOD
 
21-15-9
Thrusters 45/35
Box Jumps
Dynamic Push Ups

05.08.13

WOD
 
50-40--30-20-10 
Wall Balls
Double Unders