Jan 31 2015

Saturday WOD

CrossfitXclusive
Blizzard Beatdown III
 
 
 
 
 
Blizzard Beatdown Competition in Moncton is on today and tomorrow! Check Facebook for pics of the event and for updates on how we are doing!
Click HERE for Facebook link to Blizzard Beatdown page.
 
Who’s competing? Martine, Gino, Marcel, Iza, Cathrine, Michelle, Kirk, Janie, Ian, Fred L., Cedric, Isa H.
 
WOD with coach Randy today!
10am – CrossFit
11am – 6 week program
 
 

Jan 30 2015

Friday Team WOD

CrossfitXclusive

team wod

 

 

 

 

 

 

10 min Mobility
 
Tabata: Double unders
 
Team WOD
50 clean and jerk @ 135/95
100 cal Row
150 wallball
200 double unders
250 Air squats
 

Jan 29 2015

Thursday WOD

CrossfitXclusive

Drive

 

Mobility 7min
 
Warm up – 8min
2 min skip
2 min row
alternate
 
Strength: Deadlift
1 set @ 135/95 x 10 reps
2 set @ 225/185 x 8 rep ( 2 sets )
3 set @ 275/225 x 6 rep ( 2 sets )
4 set @ 3015/275 x 4 controlled reps
 
WOD
 
12 min AMRAP
 
3 muscle ups (scale – 6 pullups + 6 box dips)
6 overhead squats 115/95# (scale – back squats)
12 wallballs (20/14#)
 

Jan 28 2015

Wednesday WOD

CrossfitXclusive

Lion

 

 

 

 

 

 

 

 

BEAST MODE ON!

Warm up
15 sit ups
10 push ups
5 strict pull ups
 
Warm up snatch
 
20 min practice snatch
 
WOD
12 min on the min do:
4 power snatch @ 95/65#
10 v-ups
 
(alternate between 2 mvt)
 

Jan 27 2015

Tuesday WOD

CrossfitXclusive

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C’est pas du temps à perruque! Ils annoncent des gros vent et blizzard, so attaché vos shorts!

pm classes CANCELLED

Warm up
10-12 wallballs
10-12 toes to bar
10-12 walking lunges
 
Strength: back squat
1 set @ 135 x 10 reps
2 set @ 185 X 8 reps
3 set @ 225 x 6 reps
4 set @ 275 x 4 reps ( 2 sets )
5 set @ 185 x 8 reps
6 set @ 135 x max reps
 
WOD
10 rounds for time:
 
25 double unders
10 pull ups

 


Jan 26 2015

Monday WOD

CrossfitXclusive

Comfort zone

 

 

 

 

 

 

CFX Row-A-thon: Samedi le 14 février de 9am a 1pm. More details to come.

Warm up
Skip 5 min
15 squats
10 pull ups
20 russian twistsweightless
 
Strength: Press
1 set @ 45/35 x 15 reps
2set @ 95/65 x 10 reps
3 set @ 115/95 x 5 reps
4 set @ 125/105 x 4 reps ( 2 sets )
5 set @ 95/65 x 8 reps
6 set @ 95/65 max reps
 
WOD
 
5 rounds for time
 
Row 250 m
10 sumo deadlift high pulls @ 95/65

 


Jan 23 2015

Friday Team WOD

CrossfitXclusive

Unknown

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Team WOD
 
Team Jackie
 
Total of 2000 m row must be completed by both partner, while the other does thruster @ 95/65, count total of thruster after 2000 m then
Switch to Total of 2000 m row must be completed by both partner while the other does
Pull up, count total of pull up after 2000 m

 


Jan 22 2015

Thursday WOD

CrossfitXclusive

CrossFit

 

 

 

 

 

 

 

 

 
 
 
5:50 am class CANCELLED
 
Warm up
15 wallballs
10 push ups
10 jumping squats
 
WOD
100 wallballs
90 double unders
80 jumping squats
70 sit ups
60 mountain climbers
50 push ups
40 toes 2 bar
30 pull ups
20 handstand pushups
10 muscle ups
 

Jan 21 2015

Wednesday WOD

CrossfitXclusive

Warm up
Row 10 min (intervals)
2 min rest
500 m row for time
 
Strength : Deadlift
2 sets @ 185/135 x 10 reps
2 sets @ 225/185 x 10 reps
1 sets @ 275/225 x 10 reps
 
WOD
 
AMRAP in 7 min
 
Complex of:
 
5 deadlifts
5 hang power cleans
5 front squats
5 shoulder to overhead
 
If you break down your set you must do 3 burpees and restart from the beginning

 


Jan 20 2015

Tuesday WOD

CrossfitXclusive

IMG_2488

 

 

 

 

 

 

Grosse compétition hier soir de 6” hold! Lucie à laissé Dan gagné!
 
Warm up
250 row
20 sec max contracted hamstring and gluteus in plank position
10 v-ups
 
Strength : Back Squat
Every 2 min for 12 min
6 reps@ 225/165#
 
WOD
 
10 clean and jerk 95/65
50 double unders
10 clean and jerk
50 double unders
10 clean & jerks
50 double unders
 
time cap 8 min