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CrossFit Orillia Blog

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We’ll be doing a movie night at CFO coming up soon.  Stay tuned for details!

Moustache Murph on Saturday!  9:30am.  Come on in and support men’s health!  Not interested in doing the workout?  Come on in and cheer us on!

WOD:

A)

Thoracic Mobility

B)

Push Press

1-1-1-1-1

70-80-90-95-100%

C)

Perform the following movements, 20 seconds on, 10 seconds off:

Russian Kettlebell Swings

Kettlebell Goblet Squats

Double Unders

Switch movements each interval,  completing 8 rounds for total reps.

D)

Let’s use the “not-so-soft” ball.

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Don’t forget your shin protection for rope climbs!  Long socks will work. :)

WOD:

A)

Shoulder, Hip & Ankle Mobility

B)

AMRAP in 15 Minutes:

200m Row OR 50 Double Unders

10 Burpee Box Jump Overs

1 Rope Climb

C)

Plank Challenge

D)

Mobility!

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Get your Xmas WOD teams signed up!

WOD:

A)

Scap Stability & Shoulder Mobility

B)

EMOM for 10 Minutes:

First 5 Minutes:

3 Hang Power Cleans

Second 5 Minutes:

3 Power Cleans

C)

“Jackie”

For Time:

1000m Row

50 Thrusters

30 Pull-Ups

D)

Hip Mobility

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WOD:

A)

Glute & Shoulder Mobility

B)

Turkish Get-Up

15 Minutes to a heavy set of 2

C)

“Death By” 10 Meter

Perform one 10m shuttle run in the first minute, two in the second, three in the third… Continue this until you are unable to perform the required number of shuttle runs for the given minute.  Score is fully completed rounds plus extra lengths.

D)

Plank Challenge

E)

Hamstring & Calf Mobility

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This is a cool new series with Matt and Cherie Chan about using your fitness and simplifying life.   So awesome :)

WOD:

A)

Shoulder Mobility

B)

Front Squat

1-1-1-1-1

70-80-90-95-100%

C)

AMRAP in 10 Minutes:

21 Med Ball Ab Twists

15 Wall Balls

9 Lunges (Weighted, Per Leg)

D)

Smashing!

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Check out the video highlighting some key focus points for push press efficiency.

WOD:

A)

Thoracic Mobility

B)

Push Press

3-3-3-3-3

65-75-80-85-90%

C)

3 Rounds For Time:

12 Burpees

9 Burpee Box Jumps

6 Burpee Pull-Ups OR Ring Rows

D)

Mobilize!

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4:30pm class WOD footage.

WOD:

A)

Hip, Glute & Shoulder Mobility

B)

For Time:

1000m Row

30 Wall Balls

30 Russian Kettlebell Swings

750m Row

20 Wall Balls

20 Russian Kettlebell Swings

500m Row

10 Wall Balls

10 Russian Kettlebell Swings

250m Row

C)

Plank Challenge

D)

Athlete’s Choice Mobility

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The XMAS WOD is coming!  Get your teams of two signed up on the bulletin board at the gym!

WOD:

A)

Shoulder Mobility

B)

Every 30 Seconds for 5 Minutes:

3 Power Cleans

(Hang Position if last week was missed)

C)

For Time:

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

Front Squat

Pull-Up

D)

Softball stuff… Yep :)

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Apparently we’re supposed to get some sort of crazy snow storm.  Be careful driving to the gym.  If it’s bad enough, it won’t kill you to take a recovery day and work some of those mobility tricks we’ve been going over :)

WOD:

A)

Glute & Hip Mobility

B)

Turkish Get-Up

15 Minutes to a heavy set of 4 (2 per side)

C)

EMOM for 10 Minutes:

4 Burpees

6 Ring Dips OR 6-10 Push-Ups

D)

Scapula Rib Smashing… You’ll see.

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WOD:

A)

Hip & Shoulder Mobility

B)

Front Squat

3-3-3-3-3

65-75-80-85-90%

C)

AMreps in 8 Minutes:

5 Minutes – Row For Calories

1 Minute Rest

2 Minutes – Max Effort Double Unders

D)

Quad Smashing & Ankle Mobility

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