Strength WOD:

15 min Muscle-Up Progression
Muscle Up Progression Video

WOD:

21-15-9 reps of:
Burpee Box Jumps (M 24/W 20)
Wall Balls 20 lbs/ 14lbs

Post total time.

Mobility WOD:

Mobility Workout

15 Min Volume Training

Pick a goat and complete max reps of that exercise every minute on the minute for 15 minutes. Do not exceed 30 seconds of work, so pick an exercise that you’re weak in or something you can scale appropriately.

WOD:

Bradshaw 20 min AMRAP
As many rounds as possible in 20 mins of:
3 Handstand Push-ups
6 Deadlifts 225 lbs
12 Pull-ups
24 Double Unders
Post total rounds.

Handstand Pushups from Again Faster on Vimeo.

On Jan 22nd, we were pleased to once again host the Orillia Rowing Club for the second time for their Indoor Rowing Competition.  We had several CrossFit athletes participate and they represented the community extremely well.  Check out the results below, the CrossFit athletes are highlighted.

2012jan22_orc_erg_event_results

There is another event in Gravenhurst in February, and we would love to see a larger CrossFit presence!  Details will be posted under “events” soon!

WOD:

3 rounds for time of:
10 Bear Complexes 95 lbs
20 Pull-ups
30 Box Jump (20 in.)s

Post total time.

Bear Complex Video

Strength WOD:

Hang Clean and Jerk 5-5-5-5-5

WOD:

“Ass and Abs Annie”
50-40-30-20-10
Lunges (per leg), Abmat Sit-Ups

WOD

“Fran”
21-15-9
Thrusters
Pull Ups

For the 8th consecutive year Orillia Rowing Club is hosting an Indoor Rowing Event, taking place this Sunday January 22.  This year, the event is again in partnership with CrossFit Orillia at their facility at 7 Progress Drive, Unit 2, Orillia.

A variety of racing options will take place – 2000 metres, 1000 metres, 500 metres, 100 metres, and a Team Relay.  Participants can race as much as they want for $15 per person.

The event is open to everyone – rowers, Crossfit enthusiasts, and anyone who has used a rowing machine.  All ages are welcome – from highschool, university, and masters age groups.

Orillia Rowing Club is hoping to initiate a team challenge between Lakehead University rowers and  University of Ontario Institute of Technology (UOIT) rowers .

More information and a registration form is available at www.orilliarowingclub.com.

Registration starts at 8:00 am. on Sunday at CrossFit Orillia.  Warm-ups start at 9:00 am. and racing gets underway at 9:30 am.
Spectators are welcome!

Strength WOD:

Back Squat 3-3-3-1-1-1

WOD:

AMRAP in 15:00
Complete 30 x 10m shuttle runs, and in the time remaining do as many rounds as possible of:

• 3 Hang Power Clean
• 6 Front Squat
• 9 Knees to Elbow
• M 95lb/ W 65lb

WOD: Helen

3-Rounds
run 400m
21 KBS
12 pull ups