W.O.D. (CrossFit Calgary)

W.O.D. #1

50 Med Ball Clean Wall Balls(20lb/14lb)

Rest 2:00 min

W.O.D. #2

3 Rounds for time:

Run 200m

40 Double Unders

Rest 2:00 min

W.O.D. #3

3 Rounds for time:

Run 400m

20 Ring Push-ups

*2:00min rest is between each W.O.D.

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W.O.D. (CrossFit.com)

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Exile News

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

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W.O.D. (CrossFit.com)

5 Rounds for time:

Squat Clean Thruster 5 Reps(135lb/95lb)

Chest to Bar Pull-ups 10 Reps

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* Add 5 Burpees at the top of every minute if you feel frisky!

* Modify the workout as needed.

Exile News

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

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

W.O.D (CrossFit Football)

Complete 7 rounds:

Handstands Holds for maximum time
10 Supine Ring Pull Ups

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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.

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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

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Skill

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

W.O.D.

2 mile time trial: Running

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* "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.

Skill

Pose Running Drills: 15 Minutes

W.O.D. (CrossFit Calgary)

7 Rounds for time:

200m Run

7 Power Cleans (175lb/105lb)

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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.

Skill

Snatch Balance: 15 minutes

W.O.D.

AMRAP 20 Minutes:

400m Run

15 Ring Dips

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* 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!