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