15 Minute 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. For lifting choose a number of reps and percentage of your max and [...]

Strength WOD:
Pistols 5-5-5-5-5
 
CrossFit Orillia WOD:
4 rounds for time of:
400 m Run
15 Power Snatches (115#/75#)
Post total time.

Note: Sub skipping for 400m if necessary i.e. weather etc.

 
AND, just because you can never hear it enough:

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Ryan got a Muscle Up!! Great work, dude!! All your dedication finally paid off.  (Sorry about the yelling… we were all excited for him haha)
 
15 Minute 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 [...]

Strength WOD:
Deadlift 5-5-5-3-3-3
 
CrossFit Orillia WOD:
As many rounds as possible in 10 mins of:
50 Double Unders
Max Rep Pull Up
Post total rounds and Pull Ups per round.

Strength WOD:
Push Press 5-5-5-5-5
 
CrossFit Orillia WOD:
As many rounds as possible in 12 mins of:

9 Thrusters (95#/65#)
11 Lateral Burpees (Over Barbell)
13 Kettlebell Swings (24kg/16kg)

Post total rounds.

 
Regionals WODs have been announced! Check out this video analyzing top competitors and big predictions.

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15 Minute Volume Training:

Pick a goat and complete 3-5 challenging 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. For lifting choose a number of reps and percentage of your [...]

Strength WOD:
Pistols: 5-5-5-5-5
CrossFit Orillia WOD:
Complete 3 rounds of the following in order:

1 min Pull-ups
1 min Double Unders
1 min Plank-ups
1 min Box Jump (20″ for both)
1 min Rest

Keep a running rep total for each movement.

CrossFit Orillia WOD:
“Cindy’s Hangover”
As many rounds as possible in 20 mins of:

5 Hang Power Cleans (95#/65#)
10 Push Presses (95#/65#)
15 Overhead Squats (95#/65#)

Post total rounds.
 

Strength WOD:
Deadlift 5-5-5-5-5-5
CrossFit Orillia WOD:
“920″
For Time:
400 m Run
40 Wall Balls (20#/14#)
40 Sit-up (abmat)
40m Burpee Broad Jump
400m Run
Post total time.
Congrats to all of our CFO competitors that took part in the CompWOD Tag-Team Competition hosted by CrossFit Cordis on the weekend!
Mike Fogarty/Adam Whittal, Marcus/Becki, Kayla/Amanda all put forth an amazing effort! Great job guys!
See pictures of the weekend [...]

Full Day POSE Running Clinic with Paul DeAngelis
21/05/2012 From: 9:00 AM – 6:00 PM

This Full Day Running Clinic is taught by Master Running Coach Paul DeAngelis who is an expert strength and conditioning coach for endurance athletes. Running is a skill that can be learned and improved on if you [...]