Strength WOD:

Muscle Up Progression Video

WOD:

As many rounds as possible in 15 mins of:
1 Power Clean (95/65)
1 Push Jerk
5 Lunges (in place, with bar in front or back rack) per leg.
20 lateral bar hops (sideways jump, 2 foot take off and landing)
Post total rounds.

Strength WOD:

Front Squat
5-5-5-3-3-3

50-40-30-20-10 reps of:
Double Unders
Kettlebell Swings 16k/12 kg
Sit-up – Abmat

15 Min Volume Training:

Pick a goat and complete max reps of that exercise every minute on the minute for 15 minutes. Do not exceed 30 seconds of work, so pick an exercise that you’re weak in or something you can scale appropriately.

WOD: The Shop Chipper

For Time:
10 Deadlifts 135/95 lbs
20 Wall Balls 20/14 lbs
10 Hang Power Cleans 135/95 lbs
20 Kettlebell Swings 24/16 lbs
10 Front Squats 135/95 lbs
20 Box Jump – 24/20 in.s
10 Push Presses 135/95 lbs
20 Pull-ups
10 Back Squats 135/95 lbs
20 Burpees

Post total time.

Strength WOD:

Deadlift 5-5-5-3-3-3

WOD:

“The Cheif”

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

For the entire month of February, we are inviting our amazing members to share thier passion for fitness with their friends!  Friends and family members of current members can enjoy one month of FREE unlimited access to our classes.  The only catch, you have to be invited, and you have to attend with the member who invited you.  If you are “that friend” who thinks that a 15 minute workout isn’t that tough, now is your chance to find out the truth!

Strength WOD:

15 min Muscle-Up Progression
Muscle Up Progression Video

WOD:

21-15-9 reps of:
Burpee Box Jumps (M 24/W 20)
Wall Balls 20 lbs/ 14lbs

Post total time.

Mobility WOD:

Mobility Workout

15 Min Volume Training

Pick a goat and complete max reps of that exercise every minute on the minute for 15 minutes. Do not exceed 30 seconds of work, so pick an exercise that you’re weak in or something you can scale appropriately.

WOD:

Bradshaw 20 min AMRAP
As many rounds as possible in 20 mins of:
3 Handstand Push-ups
6 Deadlifts 225 lbs
12 Pull-ups
24 Double Unders
Post total rounds.

Handstand Pushups from Again Faster on Vimeo.

On Jan 22nd, we were pleased to once again host the Orillia Rowing Club for the second time for their Indoor Rowing Competition.  We had several CrossFit athletes participate and they represented the community extremely well.  Check out the results below, the CrossFit athletes are highlighted.

2012jan22_orc_erg_event_results

There is another event in Gravenhurst in February, and we would love to see a larger CrossFit presence!  Details will be posted under “events” soon!

WOD:

3 rounds for time of:
10 Bear Complexes 95 lbs
20 Pull-ups
30 Box Jump (20 in.)s

Post total time.

Bear Complex Video