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CrossFit Orillia Blog

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WOD:

A)

Hip Mobility

B)

Front Squat

5-5-5-5-5

65-70-75-80-85%

C)

“Annie”

For Time:

50-40-30-20-10

Double Unders

Sit Ups

D)

Softball Smashing!

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WOD:

A)

Thoracic Mobility

B)

Push Jerk

1-1-1-1-1

70-80-90-95-100%

C)

AMREPs in 10 Minutes:

0-5 Minutes:

AMREP Kettlebell Swings (Russian)

5-10 Minutes:

AMREP Kettlebell Goblet Squats

Start each minute with 20 Double Unders

D)

Mobility!

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Bring your shin protection!

WOD:

A)

Hip Mobility

B)

For Time:

750m Row

50 Wall Balls

3 Rope Climbs

500m Row

30 Wall Balls

2 Rope Climbs

250m Row

10 Wall Balls

1 Rope Climb

C)

Mobility!

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WOD:

A)

Scapular Stability

B)

Pull-Ups

1-1-1-1-1 Weighted Strict Pull-Up

5-5-5-5-5 Negative Ring/Bar OR Rack Pull-Up

10-10-10-10-10 Ring Row

Choose one.

C)

6x500m Row – Teams Of Two

Alternate rowing 500m at a time until 6 total max effort 500m intervals have been completed.

D)

Mobility!

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The nutrition seminar is at 6:30pm!  Don’t forget to bring a chair!  

WOD:

A)

Deadlift Prep

B)

CrossFit Games Open 11.2

AMRAP in 15 Minutes:

9 Deadlifts

12 Push-Ups

15 Box Jumps

C)

Glute Stretch

D)

Plank Challenge

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What a great weekend :)  CFO, you are just fantastic!  Amazing turnout and efforts during the Xmas WOD and an incredible after party.  

WOD:

A)

Hip Mobility

B)

Back Squat

1-1-1-1-1

70-80-90-95-100%

C)

AMRAP in 8 Minutes:

8 Air Squats

8 Ring Rows

8 Burpees

D)

Shoulder Mobility & Softball Fun.

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Hey guys!  Here are the heats for tomorrow (click the picture for larger version).  As mentioned, be at the gym for 12:15pm if you are WODing.  The WOD will be announced at 12:30pm sharp and heat#1 starting at 1:00pm sharp.  

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The trophy winners from last year “Well Hung-Over”!  If you win on Saturday, you will see your team name engraved on this beauty and go down in CFO history!  Be at the gym by 12:15pm Saturday if you are competing.  The WOD will be announced at 12:30pm. Stay tuned for heat times.  We are starting at 1:00pm sharp!

WOD:

A)

Thoracic Mobility

B)

Push Jerk

3-3-3-3-3

65-75-85-90-95%

C)

AMReps in 6 Minutes:

Goblet Squat

Kettlebell Swing

Start with 3 reps each, add 3 reps each round until 6 minutes is up.

i.e. 3-3, 6-6, 9-9…

D)

Mobility!

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The heat list and WOD times will be posted on Friday!  Stay tuned…

WOD:

A)

Mobility – Let’s tackle some problem areas.

B)

Four Rounds:

1 Minute Row for Calories

30 Seconds Rest

1 Minute Plank Hold or Handstand Hold

30 Seconds Rest

1 Minute Double Unders

30 Seconds Rest

C)

Mobility & Smashing – Athlete’s Choice

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Feel free to wear your ugly beautiful Christmas sweaters on Saturday!

WOD:

A)

Scapular Stability & Shoulder Mobility

B)

Pull Ups

3-3-3-3-3 Strict/Weighted

5-5-5-5-5 Negatives Bar/Rings

10-10-10-10-10 Ring Rows

Pick one that suits.

C)

For Time:

500m Row

50 Push-Ups

50 Goblet Squats

D)

Glute & Shoulder Stretch

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