100807 Park W.O.D.

Meet at Early Wine Park(South 119th & May Ave.) at 9:45am for a free workout! Wear your CrossFit gear! Use the May entrance to the park and we will be just to the right. If you get lost give me a call at 405.626.2558 begin_of_the_skype_highlighting 405.626.2558


100806 Hanstand Holds/Ring Pulls

W.O.D (CrossFit Football)

Complete 7 rounds:

Handstands Holds for maximum time
10 Supine Ring Pull Ups

Post total time of 7 rounds of handstand holds to comments.

Exile News

*We will have a workout at Early Wine  Park, located at S, May & 119th Saturday August 7, 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

*UFC Fight: Saturday August 7th, 8:00pm Ricky's Cafe in Moore.

* The Gym will be closed August 13th & 14th (Friday & Saturday) as the affiliate team will be competing in Dallas.

100805 "The Mill"

Dim lights Embed Embed this video on your site

W.O.D. # 1

2 Rounds (Not for Time)

400m Farmers Walk (1.5 pood/1 pood)

2:00 minutes rest

30 Push-ups with hand release

2:00 minutes rest

W.O.D. # 2 (CrossFit Football)

21, 15, 9 reps of:

One arm KB power snatch LT - 1.5 pood
One arm KB power snatch RT - 1.5 pood
Toes to Bar

Post times to comments.

100804 Running

Skill

Work on "Fitness Levels" or do the W.O.D.

W.O.D.

2 mile time trial: Running

Post Results to Comments

* "Got a Little Captain in Ya, Chris?"

Exile News

*We will have a workout at Early Wine  Park, located at S, May & 119th Saturday August 7, 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

*Fish Oil has arrived: 3 bottles left

* The Gym will be closed August 13th & 14th (Friday & Saturday) as the affiliate team will be competing in Dallas.

100803 Pose Running & Power Cleans

Skill

Pose Running Drills: 15 Minutes

W.O.D. (CrossFit Calgary)

7 Rounds for time:

200m Run

7 Power Cleans (175lb/105lb)

Post Results to Comments

Exile News

*We will have a workout at Early Wine  Park, located at S, May & 119th Saturday August 7, 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

*Fish Oil has arrived: 3 bottles left

* The Gym will be closed August 13th & 14th (Friday & Saturday) as the affiliate team will be competing in Dallas.

100802 Snatch Balance

Skill

Snatch Balance: 15 minutes

W.O.D.

AMRAP 20 Minutes:

400m Run

15 Ring Dips

Post Results to Comments

* Thanks to everyone that came out to Early Wine Park on Saturday. We had a great turnout. Let's make next week bigger. July 7th 10:00am at the same location. Bring all your friends & family!


100730 In The Park

Meet at Early Wine Park(South 119th & May Ave.) at 9:45am for a free workout! Wear your CrossFit gear! Use the May entrance to the park and we will be just to the right. If you get lost give me a call at 405.626.2558.

100730 FootBall Gone Bad!

W.O.D. (CrossFit Football)

Football Gone Bad

Three 5 minute rounds for time:

1. DB Thrusters 45 lbs
2. Box Jumps 20" box
3. Push Ups
4. Double Unders
5. Calorie Row

*Rest 1 minute between rounds.

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.

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!

100729 Toes to Bar/ Squats

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)

Post Time to Comments

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!

100728 Run/Ground to Overhead/Run

W.O.D. (CrossFit Calgary)

1 Round for time:

800m Run

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

800m Run

Post Time to Comments

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!


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