Oct 31 2014

Happy Halloween!!

CrossfitXclusive

Halloween-Hero-1-H

 

 

 

 
 
 

WOD
 
Surprire Halloween WOD! Yay!
Find out at the gym :)

Oct 30 2014

Thursday WOD – Challenge Day 25

CrossfitXclusive
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10 min warm up
Practice Double unders 5 min
Practice Box jumps 5 min
 
Strength: Deadlift
1st set @ 50 % of 1 Rm x 8 rep
2nd set @ 45 % of 1 RM x 10 rep
3rd set @ 40 % of 1RM x 12 rep
4th set @ 60% of 1 RM max rep
 
WOD: Tabata
4 min alternating between Pullups and Slamballs
4 min alternating between Box jump and Ring dip/box dip
4 min alternating between DU and Jumping lunges
 
End session with min 8 min mobility by every One!!!

Oct 29 2014

Wednesday WOD – Challenge Day 24

CrossfitXclusive
10 min warm up
2-3 rounds
20 walking lunges
5-10 burpees
8-10 pistol
 
1 st Strength: Bench press 20 min(put some pushups in between set)
 
2 Strength: Power Clean 20 min (put some t2b or k2E in between set)

 


Oct 28 2014

Tuesday WOD – Challenge Day 23

CrossfitXclusive

Ian & André

 

 

 

 

 

 

 

 
10 min warm up
2-3 rounds:
10-15 press @ 45/35#
10 burpees over bar
10 good mornings
 
Strength: Thursters
Warm up – 10 reps @ 45/35#
1st set – go with the flow 95/65# x 5 reps
2nd set – 105/75#  x 5 reps
3rd set – 115/85# x 5 reps
4th set – 135/95# x 5 reps
 
WOD
 
AMRAP in 20 min
 
15 sumo deadlift high-pull (95/65#)
20 floor press (95/65#)
15 Burpees over bar
 

Oct 27 2014

Monday WOD – Challenge Day 22

CrossfitXclusive
Sylvie 5 km
 
 
 
 
 
 
 
Félicitation à Sylvie! Elle a finit 1ière place dans sa catégorie au 5k legs for literacy à Moncton. Avec un temps de 20min!! Wow!!
5ième place overall.
 
10 min warm up
2-3 rounds
250m row
45 sec wallballs  – rest 15 sec
45 sec toes to bar – rest 15 sec
45 sec box jumps – rest 15 sec
 
Strength 1: Back squats
1st set: 8-10 reps @ half body weight
Every 3 min for 12 min do 10 reps @ body weight + 5%
 
Strength 2: Front squats @ 135/95#
3 sets of 3 reps and hold 5-10 sec at the bottom
 
WOD
Row 500m / 50 Wallballs
Row 400m / 40 Overhead lunges with wallball
Row 300m / 30 Wallballs
Row 200m / 20 Overhead lunges  with wallball
R0w 100m / 10 Wallballs
 

Oct 25 2014

Saturday WOD

CrossfitXclusive

Cassie

 

 

 

 

 

 

 

 

Member WOD – ‘The Cassinator’
 
AMRAP in 20 min
 
1 squat clean 135/95#
5 chest to bar
25 double unders
 
1 squat clean 140/100#
5 chest to bar
25 double unders
 
1 squat clean 145/105#
5 chest to bar
25 double unders
 
1 squat clean 150/110#
5 chest to bar
25 double unders
 
So on so on increasing by 5 pound increments until you reach the 20 minute mark or cannot squat clean anymore. Score = to number of completed rounds


Oct 24 2014

Friday Team WOD

CrossfitXclusive

MJ

 

 

 

 

 

 

 

EMOM for 5 min
Choose from the list:
8-10 Pistols
4-5 Muscle ups
5-7 Handstand pushups
 
Team WOD #1
50-40-30-20-10
Calorie Row
Back squats (Rxx 145/115# – Rx 135/95#)
Rest 5 min then hit #2
 
Team WOD #2
50-40-30-20-10
Double unders
Overhead squats (115/85#)

 


Oct 23 2014

Thursday WOD

CrossfitXclusive
Remi, Jason et André
 
 
 
 
 
 
 
10 min Warm up
Begin with 100 Double under or 200 single skips
10 Good mornings
Sumo deadlift high pulls (light weight)
Walking lunges with bar back rack small to big steps
 
Strength: Sumo deadlift 1
Set #1 – 6 reps @ comfortable weight
Set #2 – 6 reps @ add more weight
Set #3 – 6 reps @ add more weight
 
Deadlift 2
Set #1 – @ 60% X 7-10 reps
Set #2 – @ 70% X max reps
Set #3 – @ 80% X max reps
 
WOD
 
Death by pushups with one heavy power clean (185/135#)

 


Oct 22 2014

Wednesday WOD

CrossfitXclusive

5:50am class

 

 

 

 

 

 

10 min mobility (Collective)
 
10 min Warm up
20 Jumping jacks
20 Light russian twists
20 Mountain climbers
 
WOD #1
2500 m Row
50 Kettlebell swings (53/35#)
500 m Row
 
Rest 4 min as soon as everyone is done.
 
WOD #2
3 Rounds
20 Lunges (Double count)
40 Situps
10 Pushups

 


Oct 21 2014

Tuesday WOD

CrossfitXclusive

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WOD
 
10 min warm up
2-3 rounds
Hang on pullup bar 30 sec
8-10 Pushups
10-15 Light kettlebell swings
10-15 Lunges
 
EMOM for 5 min
30-40 sec Handstand hold
 
Strength: Complex Press’ssss (20 min)
From the ground: Power clean + 2 push press / back rack push press / front rack split jerk
 
6 sets slowly increasing weight
 
WOD
 
AMRAP in 12 min
 
50 Double unders
25 Wallballs (20/14#)