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CrossFit Orillia Blog

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WOD:

A)

Mobility

B)

Pendlay Row

5-5-5-5-5

C)

“Running Cindy”

AMRAP in 20 Minutes:

5 Pull-Ups

10 Push-Ups

15 Air Squats

200m Run

D)

Mobility!

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CarterCarter sporting his CFO t-shirt while helping to build a school in Africa!  So cool!

WOD:

A)

Joint Mobility

B)

5 Rounds For Time:

400m Run

21 Russian Kettlebell Swings

21 Wall Balls

C)

Core Strength & Stability

Glute Med Work

D)

Mobility!

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In this video Dave Lipson goes over common faults and corrections for bar path in the strict press.  This movement has standards that apply to both the push press and the push jerk as well.

WOD:

A)

Shoulder Mobility

B)

Push Press

5-5-3-3-1-1-1

C)

For Time:

10-9-8-7-6-5-4-3-2-1

Pull-Ups

Goblet Lunges (per leg)

D)

Mobility!

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WOD:

A)

Shoulder Mobility

B)

AMRAP in 17 Minutes:

5 Clean & Jerks

10 Lateral Burpees Over Barbell

C)

Mobility!

D)

Glute Med Work

 

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lesLeslie took her CFO t-shirts with her on her latest trip this summer!  Beauty pics!

Have a pic on vacation wearing some CFO swag?  Send it to info@crossfitorillia.ca!

WOD:

A)

Hip Mobility

B)

Alternating EMOM for 16 Minutes:

1st Minute: 5 Front Squats @ 60% of 1RM

2nd Minute: 30 Seconds Max Reps Ring Dips OR Push-Ups

C)

For Time:

300 Double Unders

1 Mile Run

D)

Mobility!

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Screen Shot 2015-08-20 at 3.01.22 PMHeather and her kiddos at the Bay Of Fundy in New Brunswick!

Have a pic on vacation wearing some CFO swag?  Send it to info@crossfitorillia.ca!

WOD:

A)

Hip Mobility

B)

Turkish Get-Up

1-1-1-1-1-1

C)

3 Rounds For Time:

400m Run

30 Wall Balls

2 Rope Climbs

D)

Mobility!

Hey! You know how we all have that one (or two) movement(s) that we just don’t like?  Maybe it’s burpees… maybe it’s wall balls… Whatever it is, have you ever thought of why you don’t like it?  More often than not, it’s because you just aren’t great at that one thing just yet.  Sweet!  So what happens now?  Well, skipping or avoiding that movement is probably the worst thing you can do.  You’ll never get better if you don’t work on it!  Just a friendly reminder :)

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IMG_1979Maggie in PEI sporting her CFO T!

Have a pic on vacation wearing some CFO swag?  Send it to info@crossfitorillia.ca!

WOD:

A)

Joint Mobility

B)

AMRAP in 20 Minutes:

20 Double Unders

15 Russian Kettlebell Swings

10 Kettlebell Thrusters (5 Right/5 Left)

C)

Core Strength and Stability

D)

Mobility!

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11893818_10153438315641259_4562458803682910056_oThanks to Burnt Bulb Photography for the awesome pic!

WOD:

A)

Shoulder Mobility

B)

Shoulder Press

5-5-3-3-1-1-1

C)

AMREPs in 7 Minutes:

1 Box Jump

1 Handstand Push-Up

Add 1 rep per exercise/round until 7 minutes is up

D)

Mobility!

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The Tough Mudder team in action! (Won’t work on mobile)

WOD:

A)

Shoulder Mobility

B)

“The Chief”

5×3 Minute AMRAP:

3 Power Cleans

6 Push-Ups

9 Air Squats

1 Minute Rest between AMRAPs.  Restart the AMRAP each time.

C)

Mobility!

D)

Glute Med Work

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11855847_10153433880086259_5766833746470770517_nThis incredible group of athletes conquered Tough Mudder on Saturday.  I have to say – I couldn’t be more impressed with the drive, determination, courage and grit that was shown by each and every person.  Full effort was given for the entire day.  Thank you for allowing me to be a part of such an amazing team.  :)

WOD:

A)

Hip & Shoulder Mobility

B)

Alternating EMOM – 20 Minutes:

1st Minute: 5 Back Squats @ 60% of 1RM

2nd Minute: 30 Seconds Max Rep Strict Pull-Ups

C)

For Time:

30 Double Unders

21 Burpees

30 Double Unders

15 Burpees

30 Double Unders

9 Burpees

Version 2.0 = down and back up!

D)

Mobility!

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