Tuesday September 23, 2014


WOD

A. Deadlift 1-1-1-1-1-10

B. 10 Minutes for Reps
     3-6-9-12-15-18-21...
     Burpees
     Pull-Up/C2B

C. 400M Run

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Monday September 22, 2014


WOD

A. Squat Clean Thruster

B. 3 Rounds For Time
    40 Wall Ball
    12 Power Cleans 50/70kg

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The Ballsiest Lifter in History... and You

Friday September 19, 2014


WOD

A. Front Squat 5-5-5-5-5


B. "The Chief"

      Max rounds in 3 minutes of:
      3 Power cleans 60kg
      6 Push-ups
      9 Squats


Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

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Thursday September 18, 2014


WOD

A. For 16 Min Perform
    Odd Min 3 Deadlift 75%
    Even Min 30 Sec Rusian Twist
   
B. For 10 Min Perform
    Odd 10-15 Ring Dip
    Even 30 Sec V-Up

C. 5 Rounds For Time
    8 Burpees
    8 T2B 
    8 KBS 1.5/2p

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Wednesday September 17, 2014


WOD

A. Full Snatch

B. 5 Rounds For Time:
    1 Min Wall Ball
    1 Min OHS 
    1 Min Double Under
    1 Min Rest

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Your IT Band is Not the Enemy (But Maybe Your Foam Roller Is)

Tuesday Semptember 16, 2014


KETTLEBELL CLASS TONIGHT

WOD

A. Weighted Pull-Up 3-3-3-3-3-3

B.10 Min Handstand Practice 

C. 3 Rounds For Time:

    18 Box Jump Overs 20/24"
    18 Pull-Ups/C2B
    50M Walking Lunge 

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Ticket sales are open!
Come for a great event a support a great cause!
December 7, Brockville Memorial Center
Crossfit Brockville presents WOD4TOYS - Competition and Toy Drive with toys with going to Family and Children's Services of Lanark, Leeds and Grenville.

Ticketes available at

or visit the event Facebook page at 

Cheers
Alysia and Justin




Monday September 15, 2014


WOD

A. Clean & Jerk

B. For Time:
     50 Clean & Jerk 45/60 kg
    
*July 16/14

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Friday September 12, 2014


WOD

A.  For 20 Minutes Perform
     ODD Min 3 Deadlift @70%
     EVEN Min Chin Up Hold(chin over the bar) up to 30 secs

B. 10 Minute AMRAP
     3-6-9-12-15-18.....
     KBS 2/1.5p
     Ring Dip

C.  Max Plank hold

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Thursday September 11, 2014



WOD

A.  Gymnastics 

B.  6 Rounds of:
     Minute 1  5-10 Strict Pull up
     Minute 2  30sec Handstand Hold
     Minute 3  30sec L-sit/L-hang/hollow hold
     Minute 4  8-12 Pistols

C. 5 minute AMRAP
     DB Squat Clean Thruster
     *3 burpees every minute
       

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Wednesday September 10, 2014


WOD

A. Jerk(off rack) 3-3-3-1-1-1

B. For Time:
    40 Wall Ball
    100M Run
    20 HSPU
    100M Run
    40 Wall Ball

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Rajio Taiso: Why You Should Start Doing Light Morning Workouts