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CrossFit Orillia Blog

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CLICK HERE to view the August edition of the CrossFit Orillia Newsletter – The Constantly Varied Express!

WOD:

A)

Deadlift Prep

B)

Deadlift

15 Minutes to a heavy single rep

C)

“Griff”

For Time:

800m Run

400m Run Backwards

800m Run

400m Run Backwards

D)

Mobility!

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IMG_6612Danielle and her girls at Pancake Bay Provincial Park on Lake Superior!  Sweet shirts, ladies!

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

WOD:

A)

Joint Mobility

B)

3 Rounds For Time:

400m Run

30 Wall Balls

20 Wall Ball Sit-Ups

10 Burpees

C)

Core Strength & Stability

Glute Med Strengthing

D)

Mobility!

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IMG_3276The Hammill’s using their fitness and repping CFO!

WOD:

A)

Scapular Mobility & Stability

B)

Ring Dips

15 Minutes to a heavy single rep

C)

AMRAP in 8 Minutes:

8 Russian Kettlebell Swings

8 Pull-Ups

8 Goblet Lunges

D)

Mobility!

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At the cottage in North Bay, Erin is rocking her CFO t-shirt :)

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

WOD:

A)

Thoracic Mobility

B)

For Time:

12-9-6

Deadlifts

Clusters (Hang)

– Then –

150 Double Unders

– Then –

6-9-12

Deadlifts

Clusters (Hang)

C)

Mobility!

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UntitledThe 2015 CrossFit Games are officially over! Your new champs are Katrin Tanja Davidsdottir and Ben Smith!

WOD:

A)

Hip & Ankle Mobility

B)

Front Squat OR Overhead Squat

15 Minutes to find a heavy single rep

C)

For Time:

21 Burpee Box Jumps

200m Run

15 Burpee Box Jumps

200m Run

9 Burpee Box Jumps

200m Run

D)

Mobility!

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image1Beth in New York spreading the CFO good vibes 😉

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

WOD:

A)

Deadlift Prep

B)

Deadlift

With a 15 minute clock, get to a heavy set of 3

C)

3 Rounds For Time:

200m Run

15 Box Jumps

15 Push-Ups

200m Run

3 Rope Climbs

15 Push-Ups

D)

Mobility!

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ZhKYvsBY_400x400The individual 2015 CrossFit Games officially started yesterday!  You can catch up on the previous events and watch the live stream HERE.

WOD:

A)

Joint Mobility

B)

3 rounds, 1 minute per station for max reps:

Slam Ball

Kettlebell Swings

Double Unders

Burpees

Row (Calories)

Rest 1 minute

C)

Core Strength & Stability

D)

Mobility!

 

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20150721_155228Vix taking Otis for a swim and rocking a CFO tank!

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

WOD:

A)

Shoulder Mobility & Stability

B)

Weighted Ring Dips

15 Minutes to a heavy set of 3

C)

“Karen”

For Time:

150 Wall Balls

D)

Mobility!

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DSC_0034WOD:

A)

Shoulder Mobility

B)

For Time:

1 Mile Run

– Then, 3 Rounds –

15 Hang Cleans

15 Barbell Floor Wipers

– Then –

1 Mile Run

C)

Mobility!

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Congrats to all the CFO peeps who tackled Warrior Dash this past weekend!  (John, Laura, Katherine & Sarah O., Sarah H. and anyone else I wasn’t told about!)

WOD:

A)

Hip Mobility

B)

Overhead Squat OR Front Squat

15 Minutes to a heavy set of 3

C)

AMRAP in 12 Minutes:

3 Muscle-Ups

6 Burpees

At the 0:00, 4:00 & 8:00 mark, do 60 Double Unders

MU Subs: 6 Chest-To-Bar Pull-Ups OR 6 Pull-Ups OR 8 Ring Rows.

D)

Mobility!

 

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