Nov 27 2014

Thursday WOD

CrossfitXclusive

IMG_2039

 

 

 

 

 

 

 

Happy birthday Cassie et Frank!!! :)

7 min mobility
 
8 min warm up
25 double unders
10 good mornings
10 thrusters
10 pull ups
 
Strength: deadlift
Find your max 5 rm
 
WOD Chip this
100 double unders
80 air squats
60 ring push ups
40 kb swings
20 hang cleans 135/95#
10 muscle ups
and go back up @ 20-40-60-80 and 100

 

 


Nov 26 2014

Wednesday WOD

CrossfitXclusive

Myriam et Kevin

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

7 min mobility
 
10 min warm up
- 2min row
- Burgener WU dowel
 
1st Complex:
135/95@ Snatch grip, lift Under knee hold 3 sec, up to a snatch deadlift pause, dip and shrug X 3 in a row
Increase weight @ your level repeat x 3
increase weight @ your level repeat X 3
 
2nd complex:
Start @ 95/65
Hang power snatch / OHS/ hang squat snatch and up X2
increase weight @ your level repeat x 2
Increase weight @ your levet repeat x 2
 
Strength – 2 options
Bench or Snatch

Nov 25 2014

Tuesday WOD

CrossfitXclusive

Marcel

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
A face only a mother could love. ;)
 
7 min mobility
 
8 min warm up
- 50 double unders
-15 good mornings
-15 push press
-15 squats
repeat 2 or 3 time
 
Strength – press
2 sets x 6 reps @ 55 %
2 sets X 5 reps @ 65 %
2 sets X 4 reps @ 80%
 
WOD #1
AMRAP in 14 min
 
Row 500 m 
12 push press @ 95/75#
 
Total of push press is the number to put on the board
 
WOD 2

Surprise

Hint: ca ce mange pas
 

Nov 24 2014

Monday WOD

CrossfitXclusive

Lucie

 

 

 

 

 

 

 

 

 

Mobility 7 min
 
warmup 8 min
20 jumping jacks
20 jumping lunges 
20 jumping pull ups
 
Tabata jumping squat @ 45/35#
 
Strength: Back squat
1 set @ 65% x 5 
2set @ 75 % x 5 ( 3 set )
3 set @ 80% x 4 rep
 
WOD A
15 pull ups
50 double unders
30 pull ups
100 double unders
 
2 min break
 
WOD B
15 box jumps
50 lunges single count
30 box jumps
100 lunges

 


Nov 22 2014

Saturday WOD

CrossfitXclusive

Tanya

 

 

 

 

 

 

Great job la gang de 6 semaines qui a ramé pour 45 min a matin!! WOW! Some even did 10km!! Impressive!

 
Team WOD – Team Filthy fifty
 
100 Box Jumps
100 Jumping Pullups
100 Kettle bell Swings
100 Walking Lunges
100 Knees to Elbow
100 Pushpress
100 Good mornings
100 wallballs
100 Burpees
100 Double Unders
 
One partner works at a time
 

Nov 21 2014

Friday Member WOD

CrossfitXclusive

Iza

 

 

 

 

 

 

 

Member WOD
 
CHIP Iza!!!
 
75 DU
50 box jump
25 curtis pee’s
5 muscle up
25 curtis pee’s
50 box jump
75 DU

Nov 20 2014

Thursday WOD

CrossfitXclusive

 

 

 

15 min mob/warm up
skip (2-3min)
work on Turkish get up (slow and tech all the way)
alternate side and upgrade weight slow
 
Strength – Deadlift
1 set @ 50% warm up
3 set @ 65% 8 rep
2set @ 75 % 5 rep
1 set @ 85% 3 rep
 
WOD #1
3 rounds of:
50 double unders
25 sumo deadlift high-pull with KB @ 53/35#
25 kettlebell swing
 
WOD #2
Tabata
Russian twist
 

Nov 19 2014

Wednesday WOD

CrossfitXclusive

CAM03011

 

 

 

 

 

 

10 min mob and warm up get your heart pump while mobilizing
 
1st complex 15 min
deadlift pause under knee ( 3 sec)
high hang squat clean ( pause 5 sec @ bottom)
and up
5 sets increasing at your pace
repeat 3 time at each set
 
2nd complex (15 min)
power clean
push jerk
thruster
 
build up to has heavy has possible
 
WOD
21-15-9
 
Power Snatch @ 105/75#
B.O.B

Nov 18 2014

Tuesday WOD

CrossfitXclusive
Vanessa
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Félicitation à Vanessa! Gagnante du ‘Eat real food challenge’.
Belle transformation! Great job!!
 
Warm up
400m X2, 45 sec rest
10 press
10 squats
10 v-ups
 
Strength #1:
Tabata push press 65/45#
 
Strength #2: Press
2 sets @ 70% X 8 reps
2 sets @ 75% X 5 reps
1 set @ 80% X max reps
 
WOD
500m row
50 pullups
400m row
40 situps
300m row
30 slamballs
200m row
20 handstand pushups
100m row
10 muscle ups
 

 


Nov 17 2014

Monday WOD

CrossfitXclusive

Cedric

 

 

 

 

 

 

Félicitation à Cedric qui a finit 1ière place, catégorie scale, au Maritime Mayhem!!!

Félicitation aussi à Iza, Frank et Kevin L. You guys did great!

On est fière de vous autres!

Warm up
5 min skip
5min:
10 burpees
10 V-ups
10 squats
 
Strength: squats
3 sets de 8 reps @ 65 % 
2 sets de 5 reps @ 75 %
*Execute 5-8 t2b between se*
 
WOD
 
AMRAP in 8 min
 
8 push press
8 hang clean
8 burpee over bar @ 95/65#
 
2 min REST
 
50 toes to bar for time