15 Minute “Goat” Volume Training/Skill Work/Mobility
CrossFit Orillia WOD:
“Broomstick Mile”
Rx = PVC/Dowel
Rx + = 45#’s
Scale = PVC/Dowel & Half Reps
Strength WOD:
20 Rep Back Squat at 70-75% of 1 rep max…
CrossFit Orillia WOD:
15 Minute “Goat” Volume Training/Skill Work
CrossFit Orillia WOD:
As many rounds as possible in 20 mins of:
9 Hang Power Cleans (135/95)
7 Push Presses
5 Back Squats
1 Hill Run
ZONE/PALEO info
I was recently speaking to some of you regarding the CFjournal article featuring a PDF about the Zone Diet. Here is a link to the FREE download. This booklet is invaluable and can change the way you look at eating forever!
Strength WOD:
Thruster 5-5-5-3-3-3
CrossFit Orillia WOD:
“Helen” 3 Rounds For Time: 400m Run 21 Kettlebell Swings (24/16) 12 Pull Ups
Did you know the “Woman of the Year” goes to CFO?
Congrats, Charlene! Your amazing efforts do not go unnoticed!
Strength WOD:
Push Jerk 5-5-5-5-5
CrossFit Orillia WOD:
Keep each run within 6 seconds of the first. Any second outside of the 6 will result in a consequence. 
15 minute “Goat” or 15 minute skill work
If you’re planning on working on Pull Ups, read this post as it covers much of what I always say – and then some.
CrossFit Orillia WOD:
For Time: 1000 m Run 21 Deadlifts (135/95) 800 m Run 15 Power Cleans 600 m Run 9 Clean & Jerks(Competition Weights 155/115)
Strength WOD:
20 Rep Back Squat at 70-75% of 1 rep max…
Who did their CrossFit Total? You should know this number now
CrossFit Orillia WOD:
CrossFit Orillia WOD:
CrossFit Total!
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. Each lift will involve three attempts, and this is a good way to determine a true 1RM. The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
Congratulations to Kayla for her 10km PR on Saturday! Great job Kayla!
Strength WOD:
Thruster 5-5-5-5-5
CrossFit Orillia WOD:
AMRAP in 10 mins:
12 Pull-ups
9 Sit-up (butterfly)
6 Wall Ball 2-4-1 (14/8)
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