Finally a heavy day!

Jeff experiencing his first heavy day at BP! WOD Deadlift 2-2-2-2-2-2-2 try to keep all rounds within 80-90% of 1RM

Jeff Dead Lift
Jeff experiencing his first heavy day at BP!

WOD

Deadlift
2-2-2-2-2-2-2
try to keep all rounds within 80-90% of 1RM

Its all starting to come together

Shelly landing her first rock bottom squat snatch at 65 lbs! WOD 21-15-9 Back Squat KB swing Kevin 4:46 @ 185 Scott 5:32 @ 185 Shelly 8:09 @ 95 Orest 8:13 @ 185 Tony 8:29 @ 205 Tara 9:30 @ 145 Yohan 10:10 @ 225 Jonathan 10:20 @ 225 Anna 11:27 @ 95 first round […]


Shelly landing her first rock bottom squat snatch at 65 lbs!

WOD

21-15-9
Back Squat
KB swing

Kevin 4:46 @ 185
Scott 5:32 @ 185
Shelly 8:09 @ 95
Orest 8:13 @ 185
Tony 8:29 @ 205
Tara 9:30 @ 145
Yohan 10:10 @ 225
Jonathan 10:20 @ 225
Anna 11:27 @ 95 first round then dropping to 75
Tori 12:03 @ 115

Not quite as easy as I thought it would be

Nothing like rowing…a few k’s

Josh and Scott enjoying the rowing nightmare WOD for time Row 2k 10 Power Cleans 10 Push Press Row 1k 10 Power Cleans 10 Push Press Row 500m 10 Power Cleans 10 Push Press Stay tuned to our Facebook Fan Page for scores!

Josh and Scott
Josh and Scott enjoying the rowing nightmare

WOD

for time

Row 2k
10 Power Cleans
10 Push Press
Row 1k
10 Power Cleans
10 Push Press
Row 500m
10 Power Cleans
10 Push Press

Stay tuned to our Facebook Fan Page for scores!

Its offical…Its Game time!!

Congratulations to Dylan on securing a spot to the CrossFit Regional Games! After 5 events Dylan finished 42nd overall and will be competing at the Regionals in the coming months! Games WOD 5 complete as many reps as possible of the following in 7 mins 3 thrusters 3 chest to bar pull ups 6 thrusters […]

CrossFit Open WOD5

Congratulations to Dylan on securing a spot to the CrossFit Regional Games! After 5 events Dylan finished 42nd overall and will be competing at the Regionals in the coming months!

Games WOD 5
complete as many reps as possible of the following in 7 mins

3 thrusters
3 chest to bar pull ups
6 thrusters
6 chest to bar pull ups
9 thrusters
9 chest to bar pull ups
12 thrusters
12 chest to bar pull ups
15 thrusters
15 chest to bar pull ups
18 thrusters
18 chest to bar pull ups
and so on

Dylan 112 reps
Jonathan 96 reps
Tony 82 reps

Something a little different

Kevin just evapourated in the heat! WOD with a continuously running clock at the top of the minute for 20 minutes odd minutes – 5 power cleans even mintues – 10 chest to bar pull ups


Kevin just evapourated in the heat!

WOD

with a continuously running clock
at the top of the minute for 20 minutes
odd minutes – 5 power cleans
even mintues – 10 chest to bar pull ups

Games WOD #4!

Update on Games WOD #4 WOD 12 min AMRAP 150 wall balls 90 double unders 30 muscle ups Dylan – 150 wallballs – 90 double unders – 14 muscle ups Jonathan – 150 wall balls – 90 double unders – 2 muscle ups After 4 work outs, Dylan is in 40th place overall! Keep it […]

Handstand

Update on Games WOD #4

WOD
12 min AMRAP
150 wall balls
90 double unders
30 muscle ups

Dylan – 150 wallballs
– 90 double unders
– 14 muscle ups

Jonathan – 150 wall balls
– 90 double unders
– 2 muscle ups

After 4 work outs, Dylan is in 40th place overall!

Keep it up! 1 more WOD to go!

CrossFit Total Time!

Tons of scores beat and records set during this WOD! CrossFit Total 1 Back Squat 1 Shoulder Press 1 Dead Lift Scott – 275 – 155 – 405 = 835 Kevin – 245PR – 155 -365 = 765 Nicki – 180PR – 70PR – 250PR = 500PR! SJ – 225 *New Breaking Point Record!!* – […]

SJ 260 Dead LiftNicki 250 Dead LiftMike 335 Dead Lift

Tons of scores beat and records set during this WOD!

CrossFit Total
1 Back Squat
1 Shoulder Press
1 Dead Lift

Scott – 275 – 155 – 405 = 835
Kevin – 245PR – 155 -365 = 765
Nicki – 180PR – 70PR – 250PR = 500PR!
SJ – 225 *New Breaking Point Record!!* – 70 – 260 = 555PR and BP Record for about 7 hours
Mike – 235PR – 160PR- 335PR = 730
Alison – 205- 85 – 270PR = 560 *New Breaking Point Record!*
Ewan – 365 – 155 – 425 = 945
Tony – 315 – 155 – 405 = 875
Jon – 305 – 125 – 395 = 825
Orest – 240PR – 150PR -395 = 785
Monica – 125PR – 65PR -145PR = 335PR
Dave 205 – 125 – 265 = 595
Matt 155 – 90 -245 = 490
Shelly 135PR – 65PR – 165PR = 365PR
Tara 205 – 85 – 265 = 550

Excellent job to all who participated. Big congratulations to all the record breakers! If you didnt PR this round, dont panic, its not so easy. And we have the OTHER TOTAL next week! fun fun fun

First date with Karen!

Look who’s got a muscle up! One of the closest races ever! Tony came close to Josh’s high score and Monica held the women’s Karen title for about 7 hours. WOD Karen 150 wall balls for time Tony 7:17 Ewan 7:26 Kevin 7:45 Jonathan 7:56 Yohan 8:52 Mike 8:57 Alison 8:59 NEW BP WOMENS RECORD! […]

kevin muscle up
Look who’s got a muscle up!

One of the closest races ever! Tony came close to Josh’s high score and Monica held the women’s Karen title for about 7 hours.

WOD

Karen
150 wall balls for time

Tony 7:17
Ewan 7:26
Kevin 7:45
Jonathan 7:56
Yohan 8:52
Mike 8:57
Alison 8:59 NEW BP WOMENS RECORD!
Monica 9:33
Tara 9:47
Shelly 10:35
SJ 13:27

Team Work Tuesday!

Scott feeling the effects of the brutal team wod! In teams of 3 As many Box Jumps as possible in 15 mins partner 1 – Box Jumps partner 2 – 200m Run, 10 KB swings partner 3 – Rest Rotate stations once partner 2 finishes the KB swings 3—>2—>1—>3

Brutal team wod
Scott feeling the effects of the brutal team wod!

In teams of 3
As many Box Jumps as possible in 15 mins
partner 1 – Box Jumps
partner 2 – 200m Run, 10 KB swings
partner 3 – Rest

Rotate stations once partner 2 finishes the KB swings
3—>2—>1—>3

March Break Madness

The kids working out on March break WOD Every min on the minute for 10 mins 2 heavy dead lifts around 80-90% of 1RM then 3 rounds 10 burpees 10 pull ups

march madness
The kids working out on March break

WOD
Every min on the minute for 10 mins
2 heavy dead lifts around 80-90% of 1RM
then
3 rounds
10 burpees
10 pull ups