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CrossFit Orillia Blog

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Marcus hit a WOD while he was in Turkey!  Looking slick with the boys from CrossFit 1453 in Istanbul :D

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

WOD:

A)

Shoulder Mobility

B)

With a 10 Minute Clock:

Work up to a 1RM Power Clean

C)

For Time:

400m Run OR 80 Double Unders

20 Power Cleans (50-60% of Part ‘B’)

400m Run OR 80 Double Unders

20 Front Squats (50-60% of Part ‘B’)

400m Run OR 80 Double Unders

20 Shoulder To Overhead (50-60% of Part ‘B’)

D)

Mobility!

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Maria visited CrossFit Fredericton a couple of times while she was away!  

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

WOD:

A)

Hip Mobility

B)

Front Squat

5-5-5-5-5

65-70-75-80-85%

C)

For Time:

21-18-15-12-9-6-3

Wall Balls

After each round, perform 7 burpees.

D)

Mobility – Hip Smash

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Canada East Regionals starts today!

Barbell Class will be at 11:30am!

WOD:

A)

Glute Stretch

B)

Deadlift

1-1-1-1-1

70-80-90-95-100%

C)

Each for time:

Run 800 m

Run 600 m

Run 400 m

Run 200 m

5 Minute Clock – 800m, 4 Minute Clock – 600m, 3 Minute Clock – 400m, 2 Minute Clock – 200m.

Start with the clock, rest for remaining time upon return.

D)

Mobility!

 

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Don’t forget to put your name on the sign up sheet for the Island Princess boat cruise!  We are trying to get an idea of the numbers prior to June to plan for food etc.  Payment can be made by cash to Mike at the gym prior to May 30th.

WOD:

A)

Shoulder & Hip Mobility

B)

Ring Dips

Weighted 1-1-1-1-1-1-1

Strict/Negative/Band/Box 5-5-5-5-5

Push-Ups 10-10-10-10-10

C)

In Teams Of Two For Time:

100 Overhead Walking Lunge

80 Russian Kettlebell Swings

60 Box Jumps

40om Run

20 Pull-Ups

Partition reps as needed between partners – with the exception of the 400m Run (performed together) & 20 Pull-Ups (each).

D)

Mobility

 

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Jen Young, a CrossFitter from Canada east, recently lost her battle to cervical cancer.  Kayla will be running a memorial workout at advanced class tonight for those interested.

WOD:

A)

Shoulder Mobility

B)

3 x 5 Minute AMRAP:

6 Power Cleans

6 Burpee Over Barbell

20 Double Unders

2 minute rest between AMRAPs.  Restart the AMRAP each time.

C)

Mobility

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The first weekend of Regionals has passed.  The WODs are super nasty!  Canada East starts next weekend.  CLICK here for more info on how you can watch it live. 

Hope you all had a fantastic long weekend!  The weather was awesome :D

Barbell Class will be on Friday at 11:30am this week!

WOD:

A)

Shoulder Mobility

B)

Push Press

1-1-1-1-1

70-80-90-95-100%

C)

AMRAP in 12 Minutes:

15 Wall Balls

1 Hill Run

D)

Mobility

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This is what a CrossFitter’s vacation looks like ;)  The newlyweds have returned from their honeymoon!

WOD:

A)

Hip Mobility

B)

Deadlift

3-3-3-3-3

65-75-85-90-95%

C)

For Time:

100 Double Unders

1km Row

1km Run

100 Double Unders

D)

Mobility! Smash city.

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Paula ran into another CrossFitter at a recent conference :)

WOD:

A)

Shoulder Mobility

B)

Ring Dips

Weighted 3-3-3-3-3

Strict/Box/Band/Negative 5-5-5-5-5

Support Hold 5 x 15-30 seconds

Push-Ups 5 x 6-10 reps

Choose one.

C)

For Time:

600m Run

50 Air Squats

50 Russian Kettlebell Swings

400m Run

50 Russian Kettlebell Swings

50 Air Squats

600m Run

D)

Mobility!

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WOD:

A)

Joint Mobility

B)

6 Rounds – Not For Time:

20m Front Rack Lunge

2 Hill Runs

100m Farmer Carry

15 Tire Sledge or Slam Ball

C)

Mobility!

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 crossfitmainnew- Photo belongs to CBS News -

Did you see the interview with Greg Glassman on 60 Minutes? HERE is a link to check it out!

WOD:

A)

Shoulder Mobility

B)

Push Press

3-3-3-3-3

65-75-85-90-95%

C)

For Time:

400m Run

- Then -

21-15-9

Pull-Ups

Box Jumps

- Then -

400m Run

D)

Mobility!

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