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CrossFit Orillia Blog

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WOD:

A)

Hip & Rack Mobility

B)

Front Squat

3-3-3-3-3

65-75-85-90-95%

C)

3 Rounds For Time:

500m Row OR 400m Run

30 Air Squats

20 Push-Ups

10 Pull-Ups

D)

Mobility!

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WOD:

A)

Shoulder Mobility

B)

Pull-Ups

Weighted 3-3-3-3-3

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

Ring Row 10-10-10-10-10

C)

AMRAP in 13 Minutes:

21 Russian Kettlebell Swings

14 Weighted Box Steps

7 Box Jump Overs

D)

Mobility

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Another cool story of a CF gym getting started.  Definitely worth watching.

WOD:

A)

Shoulder Mobility

B)

Deadlift, Hang Power Clean, Push Jerk

C)

“DT”

5 Rounds For Time:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

D)

Mobility!

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WOD:

A)

Shoulder Mobility

B)

Shoulder Press

3-3-3-3-3

65-75-85-90-95%

C)

5 Rounds For Max Reps:

1 Minute Double Unders

1 Minute Wall Balls

D)

Mobility – Quad Smash & Ankle/Calf Stretch

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 10517977_10154382694330425_5476731122020171007_nOur 3rd anniversary WOD/celebration has been booked for Saturday June 27th!  Put it in your calendars and stay tuned for details….

WOD:

A)

Hip & Shoulder Mobility

B)

Back Squat

3-3-3-3-3

65-75-85-90-95%

C)

For Time: (10 Minute Cap)

100 Burpees

EMOM 1 Rope Climb

Start the workout with 1 Rope Climb

Scale Options:

50 OR 75 Burpees

3 Lower Down/Pull-Ups OR 6 Ring Rows EMOM

D)

Mobility – Hip Smash & Shoulder Stretch

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WOD:

A)

Hip Mobility

B)

Front Squat

5-5-5-5-5

65-70-75-80-85%

C)

For Time:

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

Push-Up

2-4-6-8-10-12-14-16-18-20

Hollow Rock

D)

Mobilize!

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This is awesome.

WOD:

A)

Mobility

B)

Pull-Ups

Weighted 5-5-5-5-5

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

Ring Rows 10-10-10-10-10

Choose one.

C)

In teams of two for time:

Row 2000m

Run 1 Mile

One person starts on the rowing machine, the other on the run.  Once both have been completed, switch.  Score is total time for the team to complete both tasks.

D)

Mobility

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j and j in j

Jenn and Jules brought their CFO T’s for the resort staff to wear while they were in Jamaica!  Hilarious pics :)

Have a pic on vacation wearing some CFO swag?  Send it to info@crossfitorillia.ca!

WOD:

A)

Hip & Calf/Ankle Mobility

B)

AMRAP in 20 Minutes:

200m Run

10 Box Jumps

10 Wall Balls

C)

Mobility!

D)

With remaining time, work on a skill or weakness.

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The couch stretch series.  I challenge you to do mobility during your television time.  I dare you, even.

*NOTE* There will be a Barbell Class with Ryan this Tuesday as well as next Tuesday (April 14th & 21st) at 7:30pm.

WOD:

A)

Shoulder Mobility

B)

Shoulder Press

5-5-5-5-5

65-70-75-80-85%

C)

For Time: (12 Minute Cap)

75 Double Unders

- Then -

30-20-10

Russian Kettlebell Swings

Burpees

- Then -

75 Double Unders

D)

Mobility! Couch Stretch

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WOD:

A)

Hip Mobility

B)

Back Squat

5-5-5-5-5

65-70-75-80-85%

C)

For Time:

45 Thrusters

1km Run

D)

Mobility! Hip Smash, Hammy Stretch, Ankle/Calf Stretch

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