CrossFit Orillia Blog

mybutthurts_fullpic_artworkHappy Easter Weekend!

Here’s our hours:

Friday – Open Gym 9:30am – 11:30am

Saturday – Open Gym 9:30am – 11:30am

Sunday – Closed

Monday – Regular Hours

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WOD:

A)

Wall Shoulder Stretch OR T-Spine Mobility & Barbell Stretch if you missed it this week.

B)

Strict Pull-Up Progression Week #3

5×2

C)

5 Rounds For Time:

10 Power Snatches 75/55

10 Overhead Squats 75/55

D)

Shoulder Band Distraction

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WOD:

A)

T-Spine Mobility & Barbell Stretch

B)

Push Press

5×3 @ 80%

C)

For Time:

21-15-9

Push-Up

Box Jump Over 24/20

D)

For Time:

250m Row – All Out!

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Rosanna will be in the small gym at 12:00pm tomorrow!  Yoga is free for all members and only a $15 drop-in fee for non-members.  Come and check it out!

CrossFitters can benefit highly from Yoga.  Click this link to find out more.

WOD:

A)

Wall Shoulder Stretch/Mobility

B)

Strict Pull-Up Progression Week #3

5×2

C)

5 Rounds, 2 Minute Clock Each Round:

10 Shuttle Runs (10m)

AMREP Sit-Ups with remaining time

Rest 30 seconds between rounds

D)

Floor Shoulder Stretch/Mobility

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I don’t really watch sports on TV… I never really have… But  I haven’t missed a CFGames since 2009.

This is my sport, and it’s amazing.

WOD:

A)

Box Hip Stretch

B)

Front Squat 

5×3 (80-85%)

Rack mobility during warm up sets

 C)

 For Time:

500m Row

15 Thrusters 95/65

25 Burpees

15 Thrusters 95/65

500m Row

D)

Banded Hamstring Stretch 

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WOD:

A)

Rack Stretch

B)

“Jack”

AMRAP in 20 Minutes:

10 Push Press 115/85

10 Kettlebell Swings 24/16

10 Box Jumps 24/20

C)

3 Stage Wall Stretch

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Backstage Pass: Open Workout 14.5

WOD:

A)

Shoulder Mobility

B)

Strict Pull-Ups Progression Week #2

2-2-1-1-1

C)

For Time:

2000m Row (all out)

D)

Banded Hamstring Stretch

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Using your “Paleo Bank Account” to avoid the drive-thru’s and nasty quick-make foods –  Check out this video with Paleo Nick after you read the first link – yes ladies, Nick is your dream man, we know. ;)

WOD:

A)

T-Spine Mobility & Barbell Stretch

B)

Push Press

5×5

C)

AMRAP in 12 Minutes:

10 Burpees

25 Double Unders

D)

Wall Hip Stretch

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Exciting! I am not into boxing by any means but seeing an experiment of this nature intrigues me…

WOD:

A)

Shoulder Mobility

B)

Strict Pull-Ups Progression Week #2

2-2-1-1-1

C)

AMREPS in 10 Minutes:

Overhead Walking Lunges 45/25

(Each leg counts as 1 rep)

Every minute on the minute (starting with the first minute), stop and do 12 Russian Kettlebell Swings 24/16

D)

Shoulder Band Distraction

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WOD:

A)

Hip/Rack Mobility

B)

Front Squat 5×5

C)

“Power Grace”

For Time:

30 Power Clean & Jerks 135/95

D)

Banded Hamstring Stretch

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