Dec 22 2014

Monday WOD

CrossfitXclusive

Saturday WOD

 

 

 

 

 
Mobility/Warmup
 
Strength: Back squat
6 reps every 2 min @ 65% of 1RM
 
WOD
Death by burpees
with a twist…
execute 1 thruster @ 135/95# then 1 burpee, 1 thruster + 2 burpees, 1 thruster + 3 burpees and so on.
_____________________________
Holiday Schedule

Monday Dec. 22 – Regular schedule
Tuesday Dec.23 – Regular schedule
Wednesday Dec. 24 – 5:50 am; 11 am (6 week program); 12pm
**Thursday Dec. 25 – Christmas – CLOSED
**Friday Dec.26 – Boxing Day – CLOSED
Saturday Dec. 27 – Regular schedule
 
Monday Dec. 29 – Regular schedule
Tuesday Dec. 30 – Regular schedule
Wednesday Dec. 31  – 5:50 am; 11 am (6 week program); 12pm
**Thursday Jan. 1 – News years day – CLOSED
Friday Jan. 2 – 12 pm; 4:15 pm; 5:15 pm; 6:15 pm (6 week program)
Saturday Jan. 3 – Regular schedule
 

Dec 20 2014

Saturday WOD

CrossfitXclusive

Lutin

 

 

 

 

 

 

Elfie est pas mal djabe!!
He’s on the naughty list.
 
WOD
 
On verra au gym :)
 

Dec 19 2014

Friday WOD

CrossfitXclusive

Nathalie CF Pound

 

 

 

 

 

 

 

 

Nathalie from CrossFit Pound

WOD
 
Méli mélo, are you ready!
Find out at the gym ;)

Dec 18 2014

Thursday WOD

CrossfitXclusive

Roger, O, Iza, Marc

 

 

 

 

 

 

 

Mobility
 
Warm up
25 double unders
10 good mornings
10 push ups
5-7 strict pull ups
 
Strength
find your 3 rm deadlift
 
WOD
 
for time
1,2,3 til 10 floor press @ 135/95
between each number do 10 pull ups

Dec 17 2014

Wednesday WOD

CrossfitXclusive

Jerk boxes

 

 

 

 

 

 

 

 

Our new jerk boxes!!! :)

10 min skill work
 
20 min strength of choice
 
15 min snatch complex
 

 


Dec 16 2014

Tuesday WOD

CrossfitXclusive
Mobility
 
Warm up
Row 250 m
plank 40 sec
20 v ups
and repeat 
 
Strength
Build up to your max 3 RM Front squat
 
WOD
 
Row 100 m do 1 squat clean @ 185lbs/135lbs
Row 200 m do 2 squat clean @ 185lbs
Row 300 m do 3 Squat clean @ 185lbs
…400m -4, 500m-5 and so on and on
continue this cycle  until timer hits  20 min time cap ;)

Dec 15 2014

Monday WOD

CrossfitXclusive

MERCI à la gang qui est venu au party samedi! So much fun!! :)

Mobilité
 
Warm up
skip 5 min single skip then with the help of a co-Woder time to practice hand stand on the wall
 
Strength
build up to your max 3 RM Press (12 min)
 
4 min to warm up the OHS
 
WOD – The after Party
 
Karen with a twist @ every 25 wallballs execute 5 ohs @ 115/75#

Dec 13 2014

Saturday WOD

CrossfitXclusive
Elf
 
 
 
 
 
 
 
 
 
 
 
 
Elfie fait un WOD chez Gaston et Iza!
 
Christmas party tonight!!! Au gym 7:30pm!!
 
WOD
 
For time:
 
150 Box jumps (24/20”)
*Do 6 Wallballs EMOM*
 

Dec 12 2014

Friday Team WOD

CrossfitXclusive

IMG_2088

 

 

 

 

 

 

TEAM WOD
 
Modified COE
 
15 rounds for time:
 
15 thusters @ 115/95#
15 ring push ups
 

Dec 11 2014

Thursday WOD

CrossfitXclusive

Iza

 

 

 

 

 

 

5:50am class CANCELLED

Warm up
5 min Row
10 burpees
10 squats
10 push ups
 
Strength
Build up to your max 5 RM Thuster
 
WOD
50 double unders
3 deadlifts @ 275/225
40 inverted burpees 
3 deadlifts @ 275/225
30 box jumps @ 30 /24
3 deadlifts @ 275/225
20 ring dips
3 deadlifts @ 275/225
50 double unders