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CrossFit Orillia Blog

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Costumes are encouraged for WODing today!  Happy Halloween! :)

Flashback Friday – Amanda (pictured above) during Halloween 2010!

WOD:

A)

Shoulder Warm Up Circuit

B)

Bench Press

3-3-3-3-3

65-75-85-90-95%

C)

2 Horrifying Rounds For Time:

50 Scary Double Unders

40 Spooky Russian Kettlebell Swings

30 Terrifying Wall Balls

20 Creepy Push Ups

10 Ghoulish Mountain Climbers

D)

Mobilize!

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Have you picked up a lacrosse ball yet?  Probably the biggest bang for your buck when it comes to mobility equipment.  Do it.

WOD:

A)

Calf & Ankle Mobility

B)

In Teams Of Two, AMRAP in 20 Mins:

250m Row

10 Burpee Box Jumps

One person starts on the row, the other on the burpee box jumps.  Once both movements have been completed, switch.  One round is complete when both teammates have finished each movement.

C)

Glute & Hamstring Stretch

D)

Core Stability Progression

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 1531547_10154783713870252_733076642371055138_nMel competed in a team competition down in Oakville last weekend.  She placed 12th out of 27 teams.  Awesome work, Mel!

WOD:

A)

Hip Mobility

B)

Back Squat

3-3-3-3-3

65-75-85-90-95%

C)

For Time:

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

Pull-Up

Kettlebell Reverse Lunge

D)

Mobilize!

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The 6am class sometimes falls asleep on me.  It’s a thing.

WOD:

A)

Rack & Hip Mobility

B)

EMOM for 10 Minutes:

3 Hang Power Cleans

2 Front Squats

1 Shoulder-To-Overhead

C)

For Time:

50-40-30-20-10

Double Unders

25-20-15-10-5

Wall Balls

i.e. 50-25, 40-20, 30-15, 20-10, 10-5

D)

Couch Stretch & Calf Stretch

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J and JSad to report that we will be losing two of our longtime members this week :(

Jen will be leaving us for a work opportunity in the west and we are more than proud of her for making this leap!  

Josh is moving closer to the big city and bought his first house!  

Be sure to congratulate them both on their big life changes :)  We’ll miss you guys lots! 

WOD:

A)

Thoracic Mobility & Scapular Stability

B)

Shoulder Press

3-3-3-3-3

65-75-80-85-95%

C)

For Time:

25 Calorie Row

25 Russian Kettlebell Swings

50 Air Squats

25 Russian Kettlebell Swings

25 Calorie Row

D)

Shoulder & Glute Stretch

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K-Starr talking about hip extension and how to ensure you keep it.  

WOD:

A)

Shoulder Warm Up Circuit

B)

Bench Press

5-5-5-5-5

55-65-75-80-85%

C)

For Time:

1000m Row

- Then, 3 Rounds -

30 Second Plank Hold

30 Sit Ups

- Then -

100 Double Unders

D)

Hip Mobility

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It’s rowing season!  

WOD:

A)

Thoracic Mobility

B)

AMRAP in 20 Minutes:

250m Row

10 Box Jumps

10 Kettlebell Thrusters (R)

10 Kettlebell Thrusters (L)

C)

Core Stability Progression

D)

Mobilize!

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WOD:

A)

Hip Mobility – You know that one you all love?  We’re adding to it ;)

B)

Back Squat 

5-5-5-5-5

55-65-75-80-85%

C)

For Time:

50 Burpees

- Rest exactly 2 minutes -

25 Burpees

Score is total time including rest

D)

Mobilize!

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We had a large amount of people get their first full rope climb ever on Monday!  Paula (pictured) hits an extra one after the WOD just for good measure ;)

WOD:

A)

Scapular Stability

B)

“Death By” Strict Pull-Ups (maximum and minimum of 15 minutes)

1 rep in the first minute, 2 in the second, 3 in the 3rd until you are unable to complete the required number for the given minute.  Once this occurs start back at 1 until 15 minutes is up.

C)

AMRAP in 7 Minutes:

10m Goblet Lunge

10 Russian Kettlebell Swings

10 Goblet Squats

D)

Hamstring & Glute Stretch

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WOD:

A)

Shoulder Mobility

B)

Shoulder Press 

5-5-5-5-5

C)

4 Rounds For Time:

30 Double Unders

15 Wall Balls

1 Rope Climb

D)

Hip, Glute & Shoulder Stretch

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