Aug 27 2014

Wednesday WOD

CrossfitXclusive

Cassie

 

 

 

 

 

 

 

There’s a monkey in the gym

WOD
 
Tabata rowing
4min – Max Pullups
Tabata rowing

Aug 26 2014

Tuesday WOD

CrossfitXclusive

Rachel

 

 

 

 

 

Bravo Rachel! 3ieme place femme masters.

More pics to come. Marc Ferron a prit plein de belles photos. We should have them soon.

WOD
 
Core Warm up
 
4 minute AMRAP of:
 
10 push ups
10 sit ups
 
1 minute rest
 
4 minute AMRAP of:
 
10 kettle bell swings
10 double unders

 


Aug 21 2014

Thursday WOD

CrossfitXclusive

 

Frank et Michel

 

 

WOD
 
AMRAP in 10 min
 
3 Deadlifts (225/165#)
6 Hand Release Pushups
9 Burpees
 

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#