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

CAM02899

 

 

 

 

 

 

 

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#)
 

Oct 20 2014

Monday WOD

CrossfitXclusive

Eric F

 

 

 

 

Eric arrête de manger des chips pi vient trainer!!

Warm up
12 min
40 sec plank
20-25 situps
 
Strength: Back squat (1.5 min max rest)
warm up – 15-20 reps with 45/35#
 
Set 1 – 8 reps @ 55%
Set 2 – 6 reps @ 65%
Set 3 – 4 reps @ 75%
Set 4 – 2 reps @ 80% X3 sets
Set 5 – 4 reps @ 75%
Set 6 – 6 reps @ 65%
Set 7 – 8 reps @ 55%
 
WOD
For time:
30 Chest to bar pullups
400m Row
15 Overhead squats (135/95#)
800m Row
15 Overhead squats (135/95#)
400m Row
30 Chest to bar pullups

 


Oct 18 2014

Saturday WOD – Bring A Friend

CrossfitXclusive

Kirk1

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Kirk is doing a show tonight in Miramichi. Check it out!

WOD – ‘Cat Woman’ (Cathrine M)
 
5 Rounds
 
15 Toes to Bar
10 Handstand Pushups
5 Deadlifts (245/155#)
10 GHD situps or V-ups
15 Double unders

 


Oct 17 2014

Friday WOD

CrossfitXclusive

6:15pm class

 

 

 

 

 

 

10 min warm up
20 long step walking lunges
10 good mornings
1 min plank hold
 
Strength: Deadlift
EMOM for 12 min every 2 min do 6 reps (6 sets)
 
WOD – Adam Brown scaled
 
2 Rounds
 
24 deadlifts (185/135#)
24 box jumps (24/20”)
24 wallballs
24 pushups
24 box jumps
24 wallballs
24 cleans (135/95#)
 

Oct 16 2014

Thursday WOD

CrossfitXclusive

toilette

 

 

 

 

 

 

 

 

 

 

 

 

Y commence à avoir une ‘line up’ pour la toilette au gym so j’vous ai commandé une nouvelle toilette. Ca va couper la ligne en deux. Vous pourrez discuter de vos PRs en même que vous êtes assis sul trône. And that’s how you kill 2 birds with one stone.

12 min Warm up
Row intervals
 
WOD #1 – Under over the bar
 
1-2-3-4-5-6-7-8-9-10: Floor Press
2-4-6-8-10-12-14-16-18-20: Burpees over bar
 
*You do 1 floor press, 2 BOB, 2 floor press, 4 BOB and so on.
 
WOD #2
 
42-30-18: Double unders
21-15-9: Pullups
 
WOD #3
 
3 min thrusters (65/45#)
 

Oct 15 2014

Wednesday WOD

CrossfitXclusive

Programme de 6 semaines

 

 

 

 

La belle gang du programme de 6 semaines

10 min warm up
1 min deep squat position
10-15 spider pushups
10-15 jumping over bumper plates
 
Strength: Back squat
5 reps @ 60%
5 reps @ 70%
4 reps @ 80% (X3)
 
WOD
 
10-8-6-2-6-8-10
 
Back squat (165/115#)
20 Double unders between sets
 

Oct 14 2014

Tuesday WOD

CrossfitXclusive

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5 min mobility
 
10 min warm up
25 Double under or 50 single skips
10-15 Good mornings
10-15 Thrusters
10-15 Toes to bar
 
EMOM 5 min
10-15 reps – Press (45/35#)
 
Strength: Press
6 reps @ 60%
5 reps @ 70%
3 reps @ 80% (X3)
 
WOD – TABATA Gone Bad
 
5 stations of FGB, athletes stay at the same station the duration of the Tabata which is 4 min (20 sec ON, 10 sec OFF X 8 cycles). Then switches to next station.
 
Wall-ball (20/14#)
Sumo deadlift high-pull (75/55#)
Box Jump (24/20”)
Push-press (75/55#)
Row (Calories)
 

Oct 13 2014

Happy Thanksgiving!

CrossfitXclusive

Thanksgiving

 

 

 

 

 

 

 

 

Thanksgiving Schedule
4:15 pm – CrossFit
5:15 pm – CrossFit
6:15 pm – 6 week program
7:15 pm – 6 week program
 
10 min mobility
 
10 min warm up
5 Handstand pushups
Inch worm + 1 pushup – gym length
8-10 Pullups
Duck walk – gym length
8-10 Squats facing the wall, arms up
Monkey walk – gym length
8-10 Burpee pullups
 
Strength:
3 sets of 3 reps – Front squat + hold at the bottom for 10 sec (light)
 
WOD
 
High hang squat clean / hang squat clean / Squat clean + push press
High hang squat clean / hang squat clean / Squat clean + push jerk
High hang squat clean / hang squat clean / Squat clean + split jerk
All of the above = 1 set
 
Execute 6 sets by increasing weight each time, try not to break down set and put bar down before your done all 12 movements (1 set), if you break, pick it up ASAP.