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CrossFit Orillia Blog

CFO-hoodie-front

Don’t forget to put your name down for a hoodie!  Sign up sheet and details are on the bulletin board.

WOD:

A)

Hip Mobility

B)

Back Squat

3-3-3-3-3

65-75-85-90-95%

C)

3 Rounds For Time:

50 Double Unders

25 Wall Balls

15 Pull-Ups

D)

Mobility – Hamstring Stretch

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WOD:

A)

Shoulder Mobility

B)

Shoulder Press

5-5-5-5-5

65-70-75-80-85%

C)

AMRAP in 7 Minutes:

10 Deadlifts

10 Burpee Over The Barbell (Lateral)

D)

Mobilize!

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It’s coming up to that time of the year again –  The Open is upon us.

Click Here for more info.

WOD:

A)

Shoulder Mobility & Scapular Stability

B)

Pull-Ups

5-5-5-5-5 Weighted

5-5-5-5-5 Strict/Rack

10-10-10-10-10 Ring Rows

Choose one.

C)

For Time:

21-15-9

Kettlebell Swing (Russian)

Jumping Squat

Push-Up

D)

Mobility

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WOD:

A)

Thoracic & Hip Mobility

B)

In Teams Of Two, 30 Minute Clock:

5000m Row

- then, with remaining time, AMRAP -

7 Thrusters

7 Box Jumps

Row no more than 500m, no less than 250m each at a time.  AMRAP is completed as a trade off each round.  

C)

Mobilize!

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CFO-hoodie-front

We’re ordering hoodies!  There will be a sign up sheet posted at the gym with a sizing chart. You MUST put your name on the list if you would like to order a hoodie.  All details regarding debit date and cost are listed on the sheet as well.

If you have any questions email maria@crossfitorillia.ca

Stay tuned for more awesome CFO apparel coming out as well!

WOD:

A)

Shoulder Mobility

B)

EMOM for 10 Minutes:

1 Hang Power Snatch

2 Overhead Squats

C)

For Time:

50-40-30-20-10

Double Under

Walking Lunge

D)

Quad Smash!  (Use a partner for best results!)

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We had a great turnout at the rowing competition!  Thanks to everyone who came to row or support our athletes :)  Lots of PRs!

WOD:

A)

Hip Mobility

B)

Back Squat

5-5-5-5-5

65-70-75-80-85%

C)

“Death By” Wall Balls & Burpees

In the first minute, complete 1 wall ball and 1 burpee.

In the second minute, complete 2 wall balls and 2 burpees.

In the third minute, complete 3 wall balls and 3 burpees.

Continue adding 1 rep per movement each minute until you can no longer complete the required reps within the minute.

D)

Mobilize!

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Newletter15

Lots going on this weekend!  Don’t forget, we’re showing “FED UP” on Saturday at 11:30am and the annual rowing competition is on Sunday from 8:00am to 11:45am!  

WOD:

A)

Deadlift Prep

B)

Deadlift

1-1-1-1-1

70-80-90-95-100%

C)

10 Minute “Cindy” With a Twist!

AMRAP in 10 Minutes:

5 Pull-Ups

10 Push-Ups

15 Air Squats

After each round perform this double under ladder:

5, 10, 15, 20, 25… 

D)

Mobility!

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cathy tire flip

#TBT – Cathy rocking a tire flip in 2011!

Bring your long socks! Rope climbs!

WOD:

A)

Hip Mobility

B)

1 Minute Per Movement, 3 Rounds:

Row For Calories

Ball Slam

Tire Flip

Box Jump

Rope Climb

Rest 1 minute between rounds.

C)

Mobility!

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WOD:

A)

Scapular Stability & T-Spine Mobility

B)

Pull-Ups

1-1-1-1-1-1-1 Weighted

3-3-3-3-3 Strict/Rack

10-10-10-10-10 Ring Rows

Choose one.

C)

AMRAP in 7 Minutes:

30 Double Unders

15 Russian Kettlebell Swings

D)

Mobility!

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Our annual rowing competition is quickly approaching!  Add yourself to the event page and rsvp!  Details and sign up sheet can be found HERE.

WOD:

A)

Glute Mobility

B)

4 Rounds For Time:

10 Pull-Ups

20 Burpees

30 Wall Balls

20 Minute Time Cap.

C)

Tabata Plank Hold

D)

Mobilize!

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