Aug 20 2014

Wednesday WOD

CrossfitXclusive
Steph et Samantha
 
 
 
WOD
 
3 km Run
 
or
 
3 km Row
 

Aug 19 2014

CORE Tuesday

CrossfitXclusive
CAM02535
 
 
 
 
 
 
WOD
 
EMOTM 5 min
40 Double Unders
 
EMOTM 5 min
20 Overhead Lunges (45/25#)
 
EMOTM 5 min
15 V-ups
 
EMOTM 5 min
10 Push Press (65% of 1RM)   
_____________________________
The gym will be closed this Friday. We need to start early and move the equipment for Battle of the North. We need all the help we can get. If you any of you are available during the day Friday, please let us know. Send me an email: crossfitxclusive@gmail.com
Thank you! :)
 

Aug 18 2014

Monday WOD

CrossfitXclusive

Merci à tout le monde qui est venu faire un tour a mon party!

It was aCAM02584 fun night! :)

  CAM02585 CAM02589 CAM02592 CAM02594

 

 

 

 

 

 

 

 

 

 

 

 
WOD
 
21-15-9

Kettlebell swings (Rx 70/53#, Scale 53/35#)

Rowing (Calories)

 


Aug 15 2014

Bonne Fête Des Acadiens!!

CrossfitXclusive

Fete des ACADIENS

 

 

 

 

 
 
 
 
 
 
 
 
 
 
 
Team WOD
 
For Reps
5 stations 3 minutes\stations
 
station 1: Partner wall ball sit ups over Box
station 2: Partner Alternating Box Jumps
Station 3: Partner Wall Balls
Station 4: Med Ball Planks
Station 5: Partner wall ball over rings 

 


Aug 14 2014

Thursday WOD

CrossfitXclusive
6 week program
 
 
 
 
 
 
 
 
 
 
 
 
10 min Warm up
 
15 min Skill Work
 
15 min  Strength
 
WOD
 
“Tabata Row”
 
For 20 seconds, row as hard and as fast as you can.
Rest for 10 seconds.
 
Complete this cycle for 8 rounds.
 
Your score is your total calories.

 


Aug 13 2014

Wednesday WOD

CrossfitXclusive
Phil et Steph
 
 
 
 
 
 
 
 
 
 
 
Lovely couple
 
WOD
 
AMRAP in 6 min
 
10 Burpee box overs
15 Deadlifts 225/155# 185/135#
20 Pull ups
25 Wallballs
30 Double unders
 
4 minute rest and then 
 
AMRAP in 6 min 
 
10 Burpee box overs
15 Deadlifts 225/155# 185/135#
20 Pull ups
25 Wallballs
30 Double unders
 

Aug 12 2014

Core Tuesday

CrossfitXclusive

Noon class

 

 

 

 

 

 

WOD
 
Core Warmup
 
21-15-9
 
Power cleans
Bar facing burpees 
 
Advance  135/95#
Intermediate 95/65#
Beginner 75/55#

Aug 11 2014

Monday WOD

CrossfitXclusive

Beast mode

 

 

 

 

 

 

 

 

 

WOD
 
Battle of the north WOD# 5
 
AMRAP in 15 min
 
25 double unders
25 shoulder to overhead
25 double unders
25 back squats
25 double unders
25 deadlifts
25 double unders
25 power snatchs
25 double unders
25 front squats
25 double unders
25 overhead squats
 
Rx : 115/85#
Scale : 95/65#
Teen : 65/45#

Compare HERE

 


Aug 9 2014

Saturday WOD – Bring A Friend

CrossfitXclusive

Mat

 

 

 

 

 

 

Saturday WOD
 
5 rounds
 
Row 500m
Run 400m
30 Double unders

 


Aug 8 2014

Friday Team WOD

CrossfitXclusive
Team WOD
(Team de 2)
 
The Don
 
For time:
 
66 Deadlifts (110/80#)
66 Box jump (24/20″)
66 Kettlebell swings (53/35#)
66 Knees to elbows
66 Situps
66 Pullups
66 Thrusters (55/35#)
66 Wall ball shots (20/14#)
66 Burpees
66 Double Unders