W.O.D (CrossFit Calgary)

1 Round for time:

30 Toes to Bar

20 Back Squat (205lb/135lb)

20 Toes to Bar

15 Back Squat (205lb/135lb)

10 Toes to Bar

10 Back Squat (205lb/135lb)

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Exile News

*We will have a workout at Early Wine  Park, located at S, May & 119th Saturday July 31, 2010 at 10:00am. It will replace the 10:00 Saturday workout at the gym. It is open to all. This is your chance to bring your friends and family. It will be a free workout!  Lets represent and wear our CrossFit Exile Shirts

*8 Bottles of Fish Oil has arrived!

W.O.D. (CrossFit Calgary)

1 Round for time:

800m Run

40 Ground to Overhead Anyway(105lb/75lb)

800m Run

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Exile News

*CrossFit Throw-down Team members information and payment($30.00) are due by Friday July 30th

Additional Team Member Information (Name, Address, Phone, Email, T-Shirt Size)

*We will have a workout at Early Wine  Park, located at S, May & 119th Saturday July 31, 2010 at 10:00am. It will replace the 10:00 Saturday workout at the gym. It is open to all. This is your chance to bring your friends and family. It will be a free workout!  Lets represent and wear our CrossFit Exile Shirts!

Crossfit The Woodlands - "Limitations" Ad from 31Films on Vimeo.

W.O.D. (CrossFit.com)

"Roy"

5 Rounds for time

Deadlift 15 Reps (225lbs/155lbs)

20 Box Jumps (24"/18")

25 Pull-ups

Post Load & Time to comments

* Scale to 3 Rounds if needed!

Exile News

*CrossFit Throw-down Team members information and payment($30.00) are due by Friday July 30th

Additional Team Member Information (Name, Address, Phone, Email, T-Shirt Size)

*We will have a workout at Early Wine  Park, located at S, May & 119th Saturday July 31, 2010 at 10:00am. It will replace the 10:00 Saturday workout at the gym. It is open to all. This is your chance to bring your friends and family. It will be a free workout!  Lets represent and wear our CrossFit Exile Shirts!

W.O.D. (CrossFit Calgary)

Perform all three workouts today!

1)  3 Rounds for Reps

15 DB Split Jerks (40lb/25lb per hand)

50 Walking Lunges

2)  5 Rounds for Reps

30s of Med Ball Cleans (20lb/14lb)

30s Rest

3) AMRAP Double Unders 2 Minutes

Rest 2 Minutes

AMRAP Double Unders 2 Minutes

W.O.D.

AMRAP 26 Minutes: 1 Round of Helen

400m Run

21 KB Swings (55lbs/35lbs)

12 Pull-ups

Post Rounds & Time to Comments

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Strength

10 minute warm-up and go for a new 1 rep max for Deadlift

W.O.D. CrossFit Football

Complete 8 rounds:

2 Power Snatches
4 Snatch Pulls
2 Power Snatches

*Do not drop the weight. 
*If weight is dropped, count a penalty. 3 handstand push ups for penalty.
*Go as heavy as possible.
*Rest as needed between rounds.

Post weights and penalties to comments.

Exile News

*CrossFit Throw-down Team members information and payment($30.00) are due by Friday July 23rd.

Additional Team Member Information (Name, Address, Phone, Email, T-Shirt Size)

*We will have the Birthday Beat-down for JR O'Dell this Saturday at 10:00am.

*We will have a workout at Early Wine  Park, located at S, May & 119th Saturday July 31, 2010 at 10:00am. It will replace the 10:00 Saturday workout at the gym. It is open to all. This is your chance to bring your friends and family. It will be a free workout!  Lets represent and wear our CrossFit Exile Shirts!

Strength

10 minute warm-up and go for a new 1 rep max for Bench Press

W.O.D. CrossFit Football

Complete 5 rounds for time of:

1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

Post times and loads to comments.

Exile News

*CrossFit Throw-down Team members information and payment($30.00) are due by Friday July 23rd.

Additional Team Member Information (Name, Address, Phone, Email, T-Shirt Size)

*We will have the Birthday Beat-down for JR O'Dell this Saturday at 10:00am.

*We will have a workout at Early Wine  Park, located at S, May & 119th Saturday July 31, 2010 at 10:00am. It will replace the 10:00 Saturday workout at the gym. It is open to all. This is your chance to bring your friends and family. It will be a free workout!  Lets represent and wear our CrossFit Exile Shirts!

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Work on Skill Levels or do a missed Max Effort lift!

Exile News

CrossFit Throw-down Team members information and payment($30.00) are due by Friday July 23rd.

*Additional Team Member Information (Name, Address, Phone, Email, T-Shirt Size)

We will have the Birthday Beat-down for JR O'Dell this Saturday at 10:00am.

Strength

10 minute warm-up and go for a new 1 rep max for Back Squat

W.O.D. CrossFit Football

Complete:

Weighed Pull Ups 3, 3, 3, 3, 3, 3, 3

then...

Tabata Row

*For 20 seconds row as far as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total meters rowed. Goal is 1000+ meters.

Post weights used on pull ups and total meters rowed to comments.