100913 Front Squat/Ring Rows/AMRAP

Strength (CrossFit Football)

Front Squats 3, 3, 3, 3, 3, 3 80% of 1RM
Supine Ring Rows 3 x 15 (1 min rest)

W.O.D. (CrossFit Football)

As many rounds as possible in 15 minutes:

1 Round is equal to:
3 Power Clean @ 55% of 1 RM
3 Rounds of 5 Pull Ups, 10 Push Ups, 15 Air Squats or 3 rounds of Cindy

Post total rounds to comments.


100911 "Remember"

W.O.D.

Surprise

Post results to comments

100910 Power Clean/Pull-up/Thruster/Burpee

Strength

Power Clean 3, 3, 3, 3, 3, 3

W.O.D.(CrossFit Football)

Complete 9 rounds for time of:

5 Strict Pull Up
5 DB Thrusters 50 lbs
5 Burpees

Post times and loads to comments.

Mobility W.O.D.(K-Starr)


100909 Bench/Chin/Dip/Push/Sprint

*Allie Ishcomer, from the upcoming season of "The Biggest Loser", will be training for the finale here at CrossFit Exile. She will start out in the Boot camps on Tuesdays,Thursdays and Saturdays. Now is the time for you to get motivated! Come watch her transformation and get in the best shape of your life! The new season starts September 21, on NBC.

Strength

Bench Press 4x6 @ 82.5% of 1 RM (3-5 mins rest)
Strict Chin Ups 3 x max reps (1 min rest)
Ring Dips 3 x max reps ( 1 min rest)

W.O.D.

Complete 6 rounds:

Max Rep Plyo Push Ups
100 yard sprints

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate 
*Rest 60 seconds between rounds

Mobility W.O.D. (K-Starr)

 

100908 Squat/Sprint/Swing

Strength

Back Squat 5 x 5 @ 75%

W.O.D. (CrossFit Football)

Complete 4 rounds:

You have 1 minute to complete the following...

Sprint 50 Meters
30 KB Swings  - 2 pood/1 pood

*rest 2 minutes between rounds.

Post times to comments.

Mobility W.O.D. (K-Starr)

 

 

100907 Deadlift/Run/Clean/Dip

Strength

Deadlift 5 x 5 @ 70% of 1 RM

W.O.D. (CrossFit Football)

Complete 8 rounds:

50 meter sprints

*rest 30 seconds between efforts

then...

Complete as many rounds as possible in 8 minutes of:

5 Power Cleans to Push Press 155 lbs
5 Ring Dips

Post fastest sprints and rounds completed to comments.

Mobility W.O.D. (K-Starr)

 

100906 Labor Day Celebration & One Year Anniversary Party!

W.O.D 10:00am BBQ to follow!

W.O.D.

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.

*WE WILL SCALE THIS TO ACCOMMODATE ALL FITNESS LEVELS! DONT FREAK OUT!

*This is what the gym looked like a year ago! A special thank you to all that took a chance on Exile! The best is yet to come!

Mobility W.O.D.

100904 Birthday Beatdown: JoBeth & David

W.O.D.

1) AMRAP 5 Minutes: Box Jumps

2:00 minutes rest

2) 5 Minute Time Trial: Run for distance with a sandbag/med-ball/vest

2:00 minute rest

3) 5 Minute Time Trial: Run backward for distance

2:00 minute rest

4) AMRAP 5 Minutes: Sandbag Squat Cleans( Sub=Dumbbells)

Mobility W.O.D. (K-Starr)

 

100903 Love?

W.O.D. (CrossFit Calgary)

5 rounds for time:
400 m Run
30 Anchored Sit-ups
20 KB Swings
10 Toes to Bar
Coach’s notes:  Guys use 1.5 pood, gals 1.0 pood for KB swings.  Post time to complete to comments.

Aaron & Justin with the "On-Ramp" Class!

Exile News

*Birthday Beat-down Saturday for David Burlingame & JoBeth Buyten!

*All regular classes will be cancelled Monday September 6, 2010 including the "On-Ramp"

We will have a W.O.D. and BBQ that will start at 10:00am.

Mobility W.O.D. (K-Starr)

 

100902 Bench Press

Dim lights Embed Embed this video on your site

W.O.D.(CrossFit Calgary)

For fewest sets:                                                 
100 Body-weight Bench Press

Coach’s notes:  There is no time component to this workout, so take as much time as you want between sets.  Post weight used, bodyweight and number of sets to comments.


Exile News

*Birthday Beat-down Saturday for David Burlingame & JoBeth Buyten!

*All regular classes will be cancelled Monday September 6, 2010 including the "On-Ramp"

We will have a W.O.D. and BBQ that will start at 10:00am.

Mobility W.O.D.(K-Starr)


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