Embedded Files
220616
"Unfinished business"
Select a WOD you have done before or something you would like to try.
220615
Add 1 rep each round for 15 minutes (Begin at 5 reps
Wall Ball
DB Shoulder Press
Toes to bar
Box Jump
Hollow Rock
DU
220613
"Murph"
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
1/2 Murph 1/2 Murph Partitioned
Run 4 Obelisk Runs Run 4 Laps
50 Pull-ups 10 Rounds of:
100 Push-ups 5 Pull-ups
150 Squats 10 Push-ups
Run 4 Obelisk Runs 15 Squats
Run 4 Obelisk Runs
220608
Run 3
Rest
Run 2
Rest
Run1
220606
For time: "Baseline"
Row 500m
40 Air Squats
30 Butterfly Sit-ups
20 HR Push-ups
10 Pull-ups
220603
PAM Rotation 2 Day 4
220602
Build to a heavy 3 Rep Back Thruster*
*between builds, complete 1-5 pull-ups and 5 MB Cleans
220530
AMRAP in 9 mins
DUs add one unbroken rep each round. Rest as needed.
EMOM in 12
1 P Snatch/Snatch
1 P Clean/Clean & Jerk
1 Hang P Clean & Jerk
220527
Fitness Centre/Room 203
220526
Bikeathon OR
"Use your fitness" gymnasium activity
OR
Module work in 203
220525
AMRAP in 18
Obelisk run*
18 Walking (OH) Lunges
18 alternating DB PSnatch + Squat
18 Sit-ups
*add one more run (~200m) each round
220519
"The Thirteen" - WOD courtesy of @dan_bailey9
13 Rounds for Time
26 calorie Row
8 Strict Pull-Ups
21 Shoulder-to-Overheads (95/65 lb)
With a running clock, complete 13 rounds of the prescribed work in the order written as fast as possible (“For Time“).
Score is the time on the clock when the last round of the Shoulder-to-Overheads is completed.
With a running clock, complete 13 rounds of the prescribed work in the order written as fast as possible (“For Time“).
220516
Small Gym
AMRAP in 14
2 x Obelisk run
14 walking lunges
14 Wall ball shots
14 Hollow Rocks
220513
Fitness Center
PAM Rotation 2 Week 2
220512
Meet at the Flagpoles.
Rest Day...Wellness Walk.
220511
"Cindy" (CrossFit HQ)
AMRAP in 20
5 Pull-ups
10 Push-ups
15 Squats
220510
Module Work
Room 203
2022 - 05 - 09
"Hope for Refugees"
WOD courtesy of CrossFit.com (220507)
Intermediate Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees
♀ 25-lb DB
♂ 35-lb DB
2022 - 05 - 04
AMRAP in 2
Sandbag/MB Power Clean
Air Squat
Ball Slam
Toes 2 Bar
AMRAP in 1
Sandbag/MB Power Clean
Air Squat
Ball Slam
Toes 2 Bar
2022 - 05 - 02
For time: "Ocho Loco" (courtesy of SnoRidge CrossFit)
As many reps as possible in 8 minutes:
OHS (75/55)
Burpees
2022 - 04 - 28
For Time: "Fran"
21-15-9
Thrusters
Pull-ups
or
For Quality and Completion:
3 Rounds
15 Thrusters
15 Pull-ups
2022 - 04 - 27
Adaptive Athlete WOD
3 Rnds - 1:00 each station
Wheelchair Clean and Jerk
Burpee (visual impairment)
Wall Ball (Lower limb impairment)
Rowing (Upper limb impairment)
2022 - 04 - 26
Module work. Room 203
2022 - 04 - 25
The Bear Complex
Row/Ride 4 mins for distance
2022 - 04 - 21
Please meet in the Yoga room for today's ROMWOD.
2022 - 04 - 20
Tabata
Pull-ups
(Single arm DB) Overhead Squats
Sit-ups
2022 - 04 - 14
Good morning, I will have a sub in for me today. Remember that Module 4 is due today! Please email as soon as you are able.
Please meet in the Small Gym. "Use your Fitness" day.
2022 - 04 - 13
Partner WOD. 1 Partner works at a time.
6 Minute AMRAP
6 KB Swings
1 Shuttle Run
6 Minute AMRAP
Row 3 minutes
6 Minute AMRAP
12 Double Unders (36 SUs)
6 DB Ground to Overhead
2022 - 04 - 12
Room 203. Exercise your brain.
2022 - 04 - 11
Add 1 rep each round for 14 minutes
Box Jump /Step Down
Wall Ball
Length Farmer's walk
Pull-up
Burpee
2022 - 04 - 07
PAM Rotation 1 Day 4
2022 - 04 - 06 (WOD courtesy of PK CrossFit)
"Humboldt Heroes"
16 Minute AMRAP
6 Hand Release Push Ups
10 DU’s or 30 SU’s (or toe taps, thirty stairs, jumping on spot without rope)
16 Sit Ups
10 Press or Push Press
6 Burpees
*1 Minute of Rest
2022 - 04 - 05
Room 203. Exercise your brain day.
2022 - 04 - 04
3 - 5 Rounds
Row 300m
16 wall Balls
8 Walking Lunges each side
8 Hollow Rocks
1 Run
Rest
2022 - 03- 25 --> 2022 - 04 - 03
SPRING BREAK!
2022 - 03 - 24
Practice SLIPS ~ 25 mins
Row 250 x 3 (1:1 Work:Rest)
3 rounds max reps Toes to Bar
Stretch
2022 - 03 - 23
Supersteps. Walk 3 km for recovery.
2022 - 03 - 22
Please meet in Room 203 for Module work time.
2022 - 03 - 21
Skills: TGU Review, Hollow body hold, Arch body hold, Beat Swings
4-6 Rounds
Row 260m
10 Lungesters
Bear Crawl
10 Box Jump, Step Downs
4-6 Pull-ups
REST
Club
Run, Row Ride AFAP in 5 mins
PC 5 x 3 @ +5-10 lbs
3 x
8 - 12 Chain saw rows
8 - 12 DB Front Squats
2022 - 03 - 18
Fitness Centre - PAM Rotation 1 Day 3
2022 - 03 - 14
4 mins, Max Laps with MB test.
Rest
Ladders 10, 9, 8, 7 , 6 , 5, 4, 3, 2, 1 and 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Devil's Press and (DB) Curtsy Lunges
Rest
Push-ups and Ball Slams
Club:
Skills: Hang Power Snatch --> Power Snatch --> Snatch
Tabata: Air Squat, Russian Twist, Power Snatch
2022 - 03 - 08
Module work
Room 203
2022 - 03 - 07
"Thrilling Thirty" - For Time
Russian KBS
Cals Row
Wall Balls
Jumping Pull-ups
DB Push Press
Step Up/Step Downs
DUs
Burpees
2022 - 03 - 04
Fitness Centre
Bench Press Clinic
PAM Rotation 1 Day 1
2022 - 03 - 03
For time:
Row 1000m
100 RKBS
60 Sit-ups
Max Reps Wall Walk in 4 min window.
2022 - 03 - 02
For Time: Row 1000m
For Time: 100 RKB Swings
For Quality and Completion: Max Reps Wall Walk in 4 mins
For Quality and Completion: 60 Sit-ups
2022 - 03 - 01
Please meet in Room 203 to work on your modules.
Module one is past due.
2022 - 02 - 28
Skills: DUs & Turkish Get Ups
Hang Power and Power Snatch
WOD:
EMOM for 12 minutes.
3 Hang Power Snatches
2022 - 02 - 24
Deadbug starting position and Contralateral Deadbug
Skill - DB Snatch
AMRAP in 12
12 Alternating DB Snatches
12 Burpees
6 Step Up/Step Down
Run 3 lengths
2022 - 02 - 23
"SLIPS" practice
2022 - 02 - 22
Module Work
Room 203
2022 - 02 - 17
Skill: Handstand hold/Wall walk
WOD -
3 Rounds, Rest :30-:90 each round
15 DB Thrusters
5 Pull-ups
Rest
3 Rounds, rest :30-:90 each round
15 Slam Balls
5 Push-ups
2022 - 02 - 16
Barbell Complex:
1 Hang Power Clean
1 Power Clean
1 Clean
2022 - 02 - 15
Room 203 - Module work.
Module 1 due Feb 25
2022 - 02 - 14
Skill: MB Clean
Partner WOD - One partner works at a time.
AMRAP in 8:
1 Length MB Carry
15 Wall Balls
5 Burpees
3 Lengths MB Run
Rest
AMRAP in 4
2022 - 02 - 09
Skill: Russian Kettlebell Swing
Groups of 3 - 4
AMRAP in 10
:30 Row/Ride
RKBS
Plank
Rest
2022 - 02 - 07
Skill: Pull-ups
"Baseline" - For Time:
Row 500m
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
2022 - 02 - 03
Skill - PVC Clinic - Shoulder to Overhead
WOD -
AMRAP in 8
8 KB swings
2 Laps
8 Push-ups
8 Burpees
2022 - 02 - 02
Squat Clinic
Tabata:
Air squats
Sit-ups
Lunges
2022 - 02 - 01
Please meet in Room 203 for expectations and Course outline.
2022 - 01 - 25
Small Gym with Ms. Leighton
If you are home and feeling well:
Scale by shortening the time cap if necessary.
2022 - 01 - 24
Small Gym
Stretch!
At home and feeling well? (courtesy of WODWell)
Scale rounds/reps as appropriate
2022 - 01 - 21
Block 1 - Fitness Center - PAM Rotation 1, Day 4 or 5RM test
Block 2 - Small Gym -
Hopper WOD
At home and feeling well?
2022 - 01 - 20
Block 1 - Room 203: What is CrossFit assignment, Journals, Final Module work
Block 2 - Fitness Center: PAM Rotation 1, Day 4 or 5RM Test day
At Home and feeling well enough to train?
WOD courtesy of @sugarwod
2022 - 01 - 19
AMRAP in 20, Teams of 4
Row 200m
Sandbag carry
DUs/Burpees
Rest
Continue with other movements or rest as long as it takes your teammate to row 200m, then move to the next movement.
2022 - 01 -18
Technical RM Snatch
Technical RM Clean & Jerk
At home and feeling well?
Get some SLIPS practice as per the video below. Please note: be careful with the Inversions and DON'T KICK THROUGH YOUR PARENTS DRYWALL!
2022 - 01 - 17
For time:
30 Wall Ball Shots
30 Dumbbell Swings
30 SA DB Presses (15 R, 15 L)
20 Wall Ball Shots
20 Dumbbell Swings
20 SA DB Presses (15 R, 15 L)
10 Wall Ball Shots
10 Dumbbell Swings
10 SA DB Presses (15 R, 15 L)
AT HOME AND FEELING WELL!? (Warm up 10-15 minutes)
"Almost Mary" 20 Min AMRAP (Scale to 15 or 10 minutes)
5 Push-ups
10 Sit-ups
15 Air Squats
2022 - 01 - 14
Block 1 - Fitness Centre - PAM Rotation 1 Day 3
Block 2 - Small Gym
Skill Day!
Handstand hold, Cartwheel, Pull-ups/Muscle Ups, KB Cleans and Snatches, DUs
2022 - 01 - 13
Block 1 - Room 203
Block 2 - Fitness Centre. PAM Rotation 1, Day 3
2022 - 01 - 12
"Use you fitness!" SPikeball
2022 - 01 - 11 - Small Gym
WOD 1 AMRAP in 5
5 Lateral two foot hops over the bar
*REST
WOD 2 AMRAP in 4
*REST
WOD 3 -
:30 MedBall Cleans
:30 Push-ups (or PU from the knees
AT HOME AND FEELING OK?
Choose one of the following:
www.mensjournal.com/health-fitness/5-best-crossfit-workouts-traveling/
2022 - 01 - 10 Small Gym
Warm Up: 10:00 continuous movement
20 Double Unders (40 Single Unders)
8 reps Scapular Push-up from the toes or the knees youtu.be/vIqsGlWamB0
5 Single Arm Turkish Sit-up each side (may be unloaded) youtu.be/KpufjJRtyPc
W.O.D. - For TIme:
20 Burpees
30 Single arm DB/KB Hang Clean youtu.be/uLSwoSPhmqI
40 (Single) DB/KB Goblet Squat youtu.be/a-dqF4NL2K4
30 Single arm DB/KB Hang Clean (other side)
20 Burpees
At Home?
"(Home)Work #26" (by Heather Black)
5 rounds
5 burpees
20 squats
5 burpees
10 push ups
5 burpees
20 lunges
5 burpees
10 v-ups
2021 - 12 - 16
Block 1 - Room 203 - Module work time
Block 2 - Fitness Centre - PAM work or 5 RM Testing
2021 - 12 - 15 ** All modules due Dec 16.
Block 1 - Small Gym - W.O.D. (See below)
Block 2 - Room 203 - Module work or other course work
“12 Days of CrossFit” Almost Bodyweight Edition (adapted from CrossFit Midtown)
1 burpee
2 squats
3 push-ups
4 sit-ups
5 pull-ups
6 mountain climbers (R+L=1)
7 hollow rocks
8 step up/step down
9 jumping jacks
10 supermans
11 Ball Slams
12 lateral hops (R+L=1) done over a low hurdle/line.
2021 - 12 - 14
Warm Up:
3X
:60 Jump Rope
10 Tibialis raises
10 Blackburns
Practice "SLIPS" ~ 20 mins
For Quality and Completion:
3 - 6 Rounds
1-2 TGUs per side (KB or Sandbag)
1 - 2 Wall Walks
5 - 10 Toes to Bar
20 Dips
2021 - 12 - 13
Class WOD - For Time: "Mark Whitford"
Club - PVC Intro to Olympic Lifting
AMRAP in 8
15 Wall Ball Shots
10 Lunges per side
5 Burpees
2021 - 12 - 09
Block 1 - Room 203. All modules due Dec. 16
Block 2 - Fitness Centre. 5 RM Test day.
2021 - 12 - 08
Row 700m
12 min AMRAP
"Move the mess"
2021 - 12 - 07
Catalyst Athletics Warm Up
Deadbug
5 RM Ground to Overhead
2021 - 12 - 06
Class
"Air traffic control" 10-20-30-40-50-40-30-20-10" D.U.s for time. Unbroken or re-start.
W.O.D. - in pairs or groups of 3 perform the following in a "you go, I go" rep scheme.
25 (Wo)man-makers each athlete.
Club
Deadlift + Strict Press 3 x 5
2021 - 12 - 03
Block 1 - Fitness Centre for PAM Rotation 1 Day 1
Block 2 - Meet at the Flagpoles for a Ruck March
2021 - 12 - 02
Fitness Centre: PAM Rotation 2 Day 5
2021 - 12 - 01
Tabata
Lunge
Plank
KB Swing
Burpee
2021 - 11 - 29
AMRAP in 12
12 Seated DB L-Press
12 Hollow Rocks
12 Slam Balls
12 Air Squats
1 Bear Crawl (Forward there, backwards back)
2021 - 11 - 25
Block 1 - Room 203. Module work.
Block 2 - Fitness Centre. P.A.M. Rotation 2 Day 5
2021 - 11 - 24
Block 1 - Small Gym Block 2 - Yoga Room for a ROMWOD
W.O.D. - For Time: "Alost Jerry Swinger" (courtesy of WODwell.com)
30 Wall Ball Shots
30 KB Swings
60 Box Jumps/30 Burpees
30 KB Swings
30 Wall Ball Shots
2021 - 11 - 24
Build to a heavy complex:
Power Clean & Press
Power CLean & Push Press
Power Clean & Push/Power Jerk
Power Clean & Split Jerk **
** Between sets alternate accumulating Pull-ups or Sit-ups
2021 - 11 - 22
3x
5 x Jefferson Curl
Single Leg Glute Bridge Iso Hold :30
5 Squat to stand complex
"Almost Nancy"
5 Rounds for Time:
75 DU's (150 S.U.s)
15 SA OH (DB/KB) Squats
2021 - 11 - 17
Turkish Get Ups
Deadbugs
Tabata
Push-up
Sit-up
2021 - 11 - 16
Please meet in Room 203 for module work time.
2021 - 11 - 15
"Adapted CF Open 18.2" For Time: (CrossFit HQ)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Burpees over line/hurdle
2021 - 11 - 09
Skill: Clean
WOD: "Conga Lines": in teams of 3 - 4
Accumulate as many reps as possible in 4 minutes.
1 Squat clean + 2 Hang squat cleans
3 Burpee wave
10 DUs ( 20 SUs)
3 Burpee step overs
2021 - 11 - 08
Skill: Kipping
W.O.D.
2 Rounds:
1) Max reps Pull-ups
2)15 Wall Ball Shots (Unbroken)
3) 15 Alternating DB Power Snatches
4) 15 Alternating (OH) Lunges
5) Rest **
** Move to the next movement when ALL athletes have completed the work at their station
2021 - 11 - 02
Block 1: Small Gym
The Bear Complex
Block 2: Small Gym
Adaptive athlete WOD
Row 200m (one arm only, upper body impairment)
Seated Press (Seated athlete)
Clean & Jerk (wheelchair. Seated athlete)
Wall Ball Shots (blocked ankle, simulated fused ankle)
Burpees (visual impairment)
2021 - 11 - 01
Turkish Get Ups
AMRAP in 14
2 TGU per side
7 Devil's Press
14 Walking Lunges
1 Shuttle Run
2021 - 10 - 25
Block 1 - Small Gym
Block 2 - Room 203
Complete each of the following as fast as possible. Rest as needed between movements.
30 Reps Toes-2-Bar or scale
40 Reps Sit-up
50 Reps Step-up/Step Down
60 Reps Kettlebell Swing
700m row/ride
2021 - 10 - 25
Small Gym
EMOM for 12 minutes
Min 1 - 12 DB Hang Power Clean and Press
Min 2 - 12 "Man on Fire" Burpees
Min 3 - 12 Lungesters
Min 4 - 12 P/U Plank Shoulder taps each side
2021 - 10 - 22
Please meet with Mr. Maharaj in the following spaces
Block 1 - Fitness Centre: PAM Rotation 2, Day 1
Block 2: Computer Lab, Module work
2021 - 10 - 21
Block 1 - Computer Lab
Block 2 - Fitness Centre
PAM Rotation 2 - Day 1
2021 - 10 - 18
Block 1 - Small Gym
Pull-up practice
Then:
Tabata: Squat, Push-up, Sit-up
Block 2: Computer Lab
2021 - 10 - 18
Small Gym
Row 1000 m for time.
3 rounds for completion:
Max Pull-ups on 2-3 minutes rest
3 laps "Pet Rock" Run
20 DB (Wo)Man Makers
2021 - 10 - 25
AMRAP in 14
40 MB Russian twists (No weight)
30 Double Unders (SUs x 2)
20 DB Thrusters (Lighter/No DBs)
10 Toes-2 Bar (Hanging Knee Raises/Toes 2 Partner x 2)
Rest :30
2021 - 10 - 14
Block 1: Computer Lab - Module Work
Block 2: Fitness Centre - PAM Rotation 1, Day 4
2021 - 10 - 13
AMRAP in 4
Burpees
AMRAP in 3
Wall Balls
AMRAP in 2
Sit-Ups
2021 - 10 - 07
Block 1: Computer Lab (203) for module work
Block 2: Fitness Center: PAM Rotation 1 Day 2
2021 - 10 - 06
Practice SLIPS for ~ 20 mins
Complete the following for Quality and Completion: 30 Reps of:
Air Squat
Step Up/Step Down
Russian Twist
KB Deadlift
Toes-2-Bar/T2Partner/Hanging knee raises
Stretch
2021 - 10 - 05
Warm Up: Jump Rope, then 2 x 20 Elephant walk steps, 20 Tibialis raises, 10 Blackburns
4 x
1 Hang Power Clean
2 Power Cleans
3 (Squat) Clean
1 -3 wall walk
4 x
1 press
2 Push press
3 Jerk (power, push or split)
1-4 Pull-ups
2021 - 10 - 04
Warm Up: 10 Hamstring March, 10 Lateral Lunge, 20 Alternating Single leg V-up/Tuck-up
4 Rounds - each for time
Run
10 Devil's press
10 Hollow Rocks
10 HR Push-ups
Rest
2021 - 09 - 29
Block 1 - Small gym - ROMWOD
Block 2 - Room 203 - Modules
2021 - 09 - 28
Hang Power Snatch --> Power Snatch --> Snatch
Ladders 10 down to 1, 1 up to 10, rest between couplets
Push-up
Step-up
Length SBag/MB Run
Press
Hollow Rock
Alternating Beast to Crab Reach
2021 - 09 - 27
Warm Up: Heads or Tails, 10 Beast to Squat, 10 Scorpion Toe Touch, 10 Iron Cross
AMRAP in 12:
1 Obelisk Run
10 Wall Ball Shots
10 Alternating SA DB Power Snatches
10 Alternating Lunges
5 Burpees
2021 - 09 - 22
Block 1: Room 162 for Modules
Block 2: Room 203 for modules.
2021 -09 - 21
5 sets Clean & Jerk Practice
1 Clean Pull
2 Hang Power Clean & Jerk
3 Power Clean & Jerk
4 Sand Bag/Med Ball Power Cleans
5 Burpees
Rest
2021 - 09 - 20
"Hands above your head"
5-6 Rounds
15 DB Thrusters
5 Pike push-ups
5 Toes-2-Bar
2021 - 09 - 17
Block 1 - Fitness Centre - Anatomical Adaptation 3 and Bench Press Clinic
Block 2 - Small Gym
Warm Up:
3x
Jump Rope 1 min
Beast Crawl (Fwd & Back)
Squat to Stand
Plank :30 (Reverse Plank, Right side, Left side)
Skills: Slam Balls, Step Up/Step downs, Russian Kettlebell Swings
Tabata:
Slam Balls
Burpees
Step Ups
Russian Kettlebell Swings
2021 - 09 - 16
Block 1 - Computer Lab
Block 2 - Fitness Centre
Anatomical Adaptation 3 and Bench Press Clinic.
2021 - 09 - 15
Warm Up:
3x
Jump Rope 1 min
Beast Crawl (Fwd & Back)
Squat to Stand
Plank :30 (Reverse Plank, Right side, Left side)
Skills: Slam Balls, Step Up/Step downs, Russian Kettlebell Swings
Tabata:
Slam Balls
Burpees
Step Ups
Russian Kettlebell Swings
2021 - 09 - 14
Small Gym
Warm Up: (Run 3 Obelisk run [Increase each lap], Then 2 x
10 each split stance cobra RDL, 10 Beast to Alternating Leg through, 10 V-ups/Tuck-ups
Skills: Wall walks, MB Cleans, Lunges, Toes to Bar
EMOM for 12
Min 1-3: 10 MB Cleans
Min 4-6: 3 wall walks
Min 7-9: 10 Alternating Lunges per leg
Min 10-12: 10 Toes to Partner
2021 - 09 - 13
"Baseline" - for Time
Row 500m
40 Air Squats
30 Butterfly Sit-ups
20 Hand Release Push-ups
10 Pull-ups
2021 - 09 - 10
Block 1 - Fitness Centre - 15 minute HIIT + Deadlift Clinic
Block 2 - Ruck March - Please meet at the Flagpoles out front of the school. Load up your backpack for a bit more intensity.
2021 - 09 - 09
Block 1 - Computer Lab - "What is CrossFit?"
Block 2 - Fitness Centre - 15 minute HIIT + Deadlift Clinic
2021 - 09 - 08
Ruck March
2021 - 09 - 07
Jump rope skills, Lunges, DUs, "Air traffic control".
PVC Skills: Deadlift, Shoulder to Overhead (Press, Push Press, Push Jerk, Split Jerk
W.O.D.
5 Rounds:
10 D.U.s (30 S.U.s)
10 Monster Jumps
10 Alternating Lunges
10 Burpees
Rest
2021 - 09 - 03
Block 1 - Fitness Centre
Block 2 - Small Gym
Squat clinic
Tabata:
Squat
Hand-release push-ups
Butterfly sit-up
Burpee
2021 - 09 - 02
All students please meet in the Small Gym
Squat clinic
Tabata:
Squat
Hand-release push-ups
Butterfly sit-up
Burpee
2021 - 09 - 01
Grade 10 students only.
Block 1 & 2 please meet in the Computer Lab (Room 203)
2021 - 06 - 23
"Baseline" - For Time
Row 500m
40 Air Squats
30 Butterfly Sit-ups
20 Hand Release Push-ups
10 Pull-ups (Burpees)
2021 - 06 - 22
"Use your Fitness"
Disc Golf 9
2021 - 06 - 21
Please meet in the Small Gym.
Junk Yard Dog
Clean & Jerk.
AMRAP in 15
Obelisk Run
10 Ground to Overhead
2021 - 06 - 16
Please meet in the Small Gym.
"Use your Fitness" or module work.
2021 - 06 - 15
AMRAP in 14
Pull-ups (Alternate with a partner)
Push-ups(Alternate with a partner)
Row 300 m
Air Squats (Alternate with a partner)
** Partners continue to work until ALL rowers have completed 300m, then switch stations)
2021 - 06 - 14
Power Clean and Jerks
W.O.D. - Small Gym
3 rounds
5 PC & J
10 Wall Balls
2021 - 06 - 11
Please meet in the Fitness Centre for the first part of the day....Power Athlete Rotation 1, Day 4.
Be prepared to go outside for the second half of the block (unless you are working on Modules).
2021 - 06 - 10
Please start the day in the Yoga Room (Room 237) for a ROMWOD
WOD - 3 - 5 Rounds for time on ~2 mins rest
Sprint
25 Kettlebells swings
Sprint
5 Burpees
2021 - 06 - 09
All modules are now due. Please meet in Room 162 today.
2021 - 06 - 08
"Use your Fitness" - Spikeball
2021 - 06 - 07
Snatch practice - 5 RM
WOD -
AMRAP in 13 -
Row 500M for time
T2Bar Practice
2021 - 06 - 04
Fitness Centre
Power Athlete Rotation 1 Day 3
2021 - 06 - 03
Skills - Wall Walks, OHS
WOD: Tabatas….
Slam Balls
Run 4:00 no rest
V-ups
(Overhead) Lunges
2021 - 06 - 02
Supersteps
2021 - 05 - 31 / 2021 - 06 - 01
S2OH
Stations - 5-6 Minutes each
Pull-ups
Shoulder to Overhead
Row 750m for time
Box Jumps
2021 - 05 - 28
First half of the Block please meet Ms. Drew in the Fitness Centre. Second half will be modules in 162.
Power Athlete Rotation 1, Day 2
2021 - 05 - 27
AMRAP in 6
6 DB Thrusters
3 Renegade Row + Push-up
REST
AMRAP in 6
6 MB Clean
3 Russian Twists
2021 - 05 - 26
Supersteps
2021 - 05 - 25
Power Snatch ---> Snatch PVC Prep
Toes to Bar/Hanging knee raises
AMRAP in 1:00 rest 1:00 AMRAP in 1:00
Wall Balls
Toes-2-Bar
PVC Hang Power Snatch → Power Snatch → Snatch
Pet Rock Jog
2021 - 05 - 21
Google Meet at 8:00
Supersteps
ROMWOD
Module Work
2021 - 05 - 20 (adapted from Functional Bodybuilding/CFEYEG)
10 mins continuous movement
50 Single Unders (20 Jumping Jacks)
10 Side Plank Rotations R
10 Side Plank Rotations L
20 Double Unders (20 Running High Knees)
10 Single Leg Glute Bridges R
10 Single Leg Glute Bridges L
3-5 Sets
Dumbbell Hip Thrust @ 2-0-2-0 Tempo x 15 Reps
Rest :15
Db Rack Curtsy Squat @ 2-0-1-0 Tempo x 8 per side
Rest :45
3-5 Sets
20 seconds burpees
Rest :15
12 KB/DB Hamstring March
10 Suitcase/Goblet Reverse Lunge (5 per leg)
8 Suitcase/Goblet Squats
2021 - 05 - 19
"Super Steps" - walk briskly 40 -80 minutes and record time and distance in your journal.
2021 - 05 - 18
"9er" - AMRAP in 9
9 Air Squats
9 Push-ups
9 Sit-Ups
9 Burpees
2021 - 05 - 17
Single Leg balance work
Turkish Get ups
PVC Review clinic
Plyos
Stretch
2021 - 05 - 14
Adapted from mamalifts.com "Stop crying, you're fine"
2-3 Rounds
30 Loaded thrusters
25 Loaded Deadlifts
20 Alternating Lunges
15 Loaded swings
10 Push-up + shoulder tap
5 Loaded wood chop
Please provide "evidence of learning"
2021 - 05 - 13
Antler Series
PVC Clinic review
5 Rounds:
:30 secs Shoulder to Overhead
:30 secs burpees or DUs
:30 secs KB/DB/Backpack swings
:30 secs burpees or DUs
:30 secs floor press (push-ups)
1:00 Rest
2021 - 05 - 12
Supersteps Scavenger Hunt.
2021 - 05 - 11
5-6 Rounds
Ipsilateral Deadbug each side
10 x Chainsaw row per side
10 Glute bridge, single leg glute bridge (alternate rounds)
10 SA KB/DB push press
Rest 1:00
Optional Homework: Run 800m for time. Walk back to the start. Repeat two more times. Record times in your journal.
2021 - 05 -10
**adapted from CrossFit Edmonton
4 sets
12 Single Leg Romanian Deadlift (all 12 on one side)
rest :60
10 Single arm Renegade Row
rest :60
4-6 Rounds, AMRAP in 1:00
10 Jump Squats
4 KB/DB/Backpack/Odd object Power Clean and press.
Max Burpee
Rest 1:00
2021 - 05 - 07
27-21-15-9 Reps for time of: (12 minute cap)
Burpees
Kettlebell/Dumbell swing (or odd object ground to overhead)
(adapted from Coach Pat Sherwood)
2021 - 05 - 05
Ruck March! Please load up a backpack and get out for a walk after our Google Meet.
Street light = 1 air squat
Park bench = 5 push up on the bench
Body of Water = Jog/power walk more quickly.
Please email me on selfie or pic of landscape or wildlife as soon as you can after the walk.
We will Google Meet to start the day.
2021 - 05 - 04
May the 4th be with you!
AMRAP in 12 (adapted from Street Parking and PK CrossFit)
8 Backpack Deadlift (or other object) (towel deadlift 4 seconds each rep)
6 (Box) Jump Squat
4 V-Ups (Tuck-ups)
2021 - 05 -03
SLIPS Practice, then
Tabata:
Push-up
Hollow Rock
Unweighted/Weighted Lungesters
2021 - 04 - 30
Google Meet at 8:00 a.m.
WOD -
AMRAP in 4
Burpees
Rest
AMRAP in 2
Air Squats
Rest
AMRAP in 1
Butterfly Sit-ups
2021 - 04 - 29
Room 162 --> then Small Gym
WOD -
PVC clinic
Row 750 m
Pull-ups
Wall Walks --> Handstands
2021 - 04 - 28
Ruck March.
Flagpoles. 8:00. Be there.
2021 - 04 - 27
Deadbug
Turkish Get up
SA DB Snatch
EMOM - 2 mins at each station
1 - 2 Turkish Get Ups each side
12 Alternating SA DB Power Snatch
20 Alternating Plank shoulder taps
1 Medball Shuttle Run
2021 - 04 - 26
AMRAP in 8. Add 1 rep each round.
Burpee
Air Squat
Sit-up
Lunge (each leg)
2021 - 01 - 25
Closed until Quarter 4.
Thanks to all Q1 & Q2 students. Do well if you have a Final Exam.
Virtuosity!
2021 - 01 - 22
Last day of classes for this Quarter.
Fitness Centre - PAM Rotation 2 Day 1
Row 1000m
Pull-ups
KB Swings
Shuttle Run
2021 - 01 - 21
Fitness Centre - PAM Rotation 1 Day 5
Groups 3,4,5 Front, Groups 1,2 WR to start
Then:
Jump Rope Skills
Clean & Jerk
WOD -
AMRAP in 15:
20 Burpees
15 Wall Balls
10 Clean & Jerk
5 Push-ups
2021 - 01 - 19
For Time:
80 Squats
70 Sit-ups
60 second Second Plank
50 Mountain Climbers
40 ALternating Lunges
30 HR Push-ups
20 Burpees
10 Pull-ups
2021 - 01 - 18
Spikeball tourney then:
PAM Rotation 1 Day 4
2021 - 01 - 14
Stretch, then:
AMRAP in 8
20 Alternating DB Snatch
10 Box Jump Step Downs
AMRAP in 8
20 Slam Balls
10 Burpees
2021- 01 - 13
Fitness Centre: PAM Rotation 1, Day 3
Group 1,2,3 Weight Room, Group 4,5 Cardio to start
Then
WOD - Small Gym
4-5 Rounds, each for time:
30 DUs (3 x SUs)
20 Wall balls
10 Power Snatches (Sub Alternating SA DB Snatches per side
5 Pull-ups
Rest as needed.
2021 - 01 - 12
For Quality and Completion:
Row 600m
EMOM for 7 - 10 Burpee Box Jumps
Toes to Bar
HS Walk/Hold/Wall Walk
5 MB Clean + Run
2021 - 01 - 11
Large Gym - "Use your Fitness"
Fitness Centre - PAM Rotation 1, Day 2
Groups 1,2 Start in the front.
2021 - 01 - 08
"Smitty" (WOD courtesy of Matthew Smith. Happy Birthday Matt!)
For Time: 18, 16, 14, 12, 10, 8, 6, 4, 2
Jumping Jacks
Push-ups
(Weighted) Lunges
(Weighted) Russian Twists
18 Minute Cap
2021 - 01 - 07
Ochos Locos
AMRAP in 8 Minutes
8 Burpees
8 Goblet Squats
Rest
3 x 8 SL RDL/Leg
2021 - 01 - 06
Super steps Winter walk Wednesday.
Walk run 30 - 80 minutes. Load a backpack for extra spice:)
2021 - 01 - 05
PVC Drills
5 Rounds
:30 HS Walk/HS Hold/L Seated Press
:30 DB/KB/Broomstick/Barbell OHS
:30 Reverse Plank
:30 S/L Glute Bridge
:30 (Wo)Man Makers
:30 Rest
2021 - 01 - 04
Stretch at 8:00
WOD -
Practice SLIPS ~20 mins
Rest 1:00 between AMRAPs
AMRAP in 2:00 - DUs/SUs/Penguin Drill
AMRAP in 2:00 - Lungesters
AMRAP in 2:00 - Burpees
AMRAP in 2:00 - KB Swings
Extra Credit: 3 x Max Reps Pull-ups/Rows
2020 - 12 - 18
Choice:
Module work to respect the deadline
Stretch - Yoga link will be shared in the Meet
WOD - "Erase your weakness" To be announced in the Meet.
Have a wonderful holiday and Keep Moving!
2020 - 12 - 17
2020 - 12 - 16
Super steps Ruck March
Walk or Run 40-60+ minutes. Record distance.
2020 - 12 - 15
“(Home)work #26 by Heather Black
5 Rounds for Time:
5 Burpees
20 squats
5 burpees
10 push-ups
5 burpees
20 lateral lunges
5 burpees
10 V-ups
2020 - 12 - 14
AMRAP in 4 minutes , 2, 4, 6, 8...continue increasing by 2 reps
DUs (SUs/High knee jog)
(Single arm) Kettlebell swings
REST 2:00
AMRAP in 4 minutes, 2, 4, 6, 8...continue increasing by 2 reps
Burpees
Goblet Reverse Lunges
REST 2:00
AMRAP in 4 Minutes, 2, 4, 6, 8...continue increasing by 2 reps
Sit-ups
Glute Bridges
2020 - 12 - 11
8:00-8:50 ROMWOD
9:00 - 10:35 - WOD and Module Work time
Skill - V-ups/Tuck-ups
WOD -
Practice SLIPS ~20 minutes
3 x 8-12
Single Leg RDL R/L (with Load)
T Burns Shoulder drill
Extra credit: 3 x max pull-ups or 3 x 8-12 KB/DB Rows
2020 - 12 - 10
8:00 - 9:10 intro and module time
9:20 - 10:35 WOD and ROMWOD
FGB style AMRAP (3 Rounds for total reps)
1:00 Lungesters
1:00 Sumo Deadlift High Pull
1:00 Step Ups/Box Jumps
1:00 DB/KB Floor Press
1:00 DUs/SUs/Treadmill/Elliptical/Toe taps
1:00 Rest
2020 - 12 - 09
8-8:30 Intro and Module work
8:35 - 9:20
V-ups/Tuck-ups
Complete 3 rounds for quality and completion:
1-2 TGU per side
Side plank :30 per side
Then:
Supersteps
2020 - 12 - 08
"Almost Jazzy Jeff" - For time
15 Burpees
30 DB/KB Press
40 Walking Lunges
50 KB Swings
60 Sit Ups.
2020 - 12 - 07
Skill - PVC Cleans and Snatches.
WOD -
AMRAP 6, 2 Minutes Rest
AMRAP 4, 2 Minutes Rest
AMRAP 2
5 Burpees
10 Push-ups
15 Air Squats
20 Plank Shoulder Taps
(Courtesy WOD Hunter)
2020 - 12 - 04
WOD - 4-5 Rounds for time
5 Deadlifts (Barbell/DBs/ Towel Iso holds)
5 KB/DB Chainsaw rows per side
5 Push-ups
5 Russian twists
5 Lateral Lunges (each side)
2020 - 12 - 03
EMOM for 14
Odd: 12 Burpees
Even: 20 RKBS
3x
Max reps strict C2Bar Pull-ups OR
8-12 DB/BB bent over row or Pendlay row OR
8-12 Renegade Rows
2020 - 12 - 02
"Ruck March"
Please post your distances in the Google Sheet.
2020 - 12 - 01 Class starts at 8:00. WOD starts at 9:00 a.m. today.
Skills - Deadbug and Antler Series
WOD -
Practice SLIPS ~20 mins
8 Rounds for Time:
8 Push-Ups
8 Air Squats
8 Burpees
8 Lunges
2020 - 11 - 30 - At Home.
Please remember that Module 2 (and 1) are due tomorrow by 8 a.m.
Skills/Prep T-Spine Mobility & Turkish Get Ups
W.O.D.
AMRAP in 12
40 DUs (2 x SUs)
30 Russian Kettlebell Swings
20 Hollow Rocks
10 SA DB/KB Thrusters
2020 - 11 - 26 - Room 162 then small Gym
PVC Review + Overhead Squats & Single arm Dumbbell Snatches
AMRAP in 8
8 OHS
3 (Wo)Man Makers
2020 - 11 - 25 - Small Gym
"Baseline"
Row 500m (At home, do 2:30 of stairs)
40 Air Squats
30 Butterfly sit-ups
20 Hand Release Push-ups
10 Burpees/Pull-ups
2020 - 11 - 24 - Room 162 then Small Gym
Skills Day
Front Roll (to Pistol Squat)
Wall Walk/HS hold
Toes 2 Bar
Box Jump
Row
If you are at home:
Warm up by practicing SLIPS for ~ 20 mins (See exercise movement guide in the Classroom)
Run (outside/treadmill/stairs) for 2 mins then do 20 Lungesters. Rest as needed.
2020 - 11 - 23
Large Gym, then Fitness Centre
Skills: Med Ball Clean, PVC PClean/Psnatch + S2OH Review
WOD - Add one Rep each round for 12 Minutes:
Lunge (each leg)
Jumping Squat
Russian Twist (each side)
Burpee
PAM Rotation 1 - Day 1 (Group 3,4,5 Start front)
Bench Press Clinic
2020 - 11 - 20
ROMWOD
2020 - 11- 19
Skills: Deadbug and Pull-up regressions and progressions
Tabata
Wall Ball
Kettlebell Swing
KB Deadlift
Step Up/Step Down
2020 - 11 - 18
Skills: DUs, Deadbugs, KB Deadlifts and Swings, Wall Balls Shots, Pull-ups
2020 - 11 - 17 - Room 162 then Outside.
Module work.
WOD - "Ruck March"
Load up a backpack and walk briskly. Record distance and time.
4.62 km
2020 - 11 - 16
Large Gym, then Fitness Centre
Skills: PVC Clinic, Deadbug, Wall walks
Deadlift Clinic
2020 - 11 - 12
Classroom 162, Then:
Skill - Squat Clinic, Butterfly sit ups & Burpees
WOD (Workout of the Day)
4 Rounds for time:
5 Sit-ups
10 Burpees
15 Squats
2020 - 11 - 13 Room 162 then Small Gym
ROMWOD
2020 - 11 - 05 to 09
Closed
2020 - 11 - 04
Please meet in the Small Gym for today's WOD.
Journals are due today by noon. No extensions are possible.
Thanks for a great Quarter and hope to see you in the course again next year.
2020 - 11 - 03 Please meet in the Fitness Centre
PAM Rotation 2 Day 1
For Quality and Completion
Row 800 m for time
Wall Walks/HS Hold
Toes-2-Bar
Dips
TGUs (heavier)
2020 - 11 - 02
Please meet in the Large Gym today.
1st half - use your fitness with sport. Module work completion.
2nd half outside - group walk/game
2020 - 10 - 30 Fitness Centre
P.A.M. Rotation 1 Day 5
DL, BS, BP, SP 3 x 5 @ +5-10 lbs
PC 5x3 @ +2-5 lbs
Cardio HIIT.
2020 - 10 - 29
Tabatas
Wall Balls
Pull-ups
Step Up/Step Down
Plank (Alternate R/L)
2020 - 10 - 28
Skill:
Overhead Squat
WOD - For TIme: "Baseline"
Row 500m
40 Air Squats
30 Butterfly Situps
20 HR Push-ups
10 Burpees/Pull-ups
2020 - 10 - 27
Ruck March. 6.3 Km
2020 - 10 - 26
For Quality and Completion. AMRAP in 15
2 Turkish Get up each side
20 DUs (60 SUs)
2 Wall Walks
15 Jumping Squats/Burpees (Alternate each round)
2020 - 10 - 23 Fitness Centre
Cardio HITT
PAM Rotation 1 Day 4
DL, BS, SP, BP @ 3 x 5 + 5-10 lbs
PC @ 5 x 3 +5-10 lbs
2020 - 10 - 22
"Ruck March" - 6 Km
2020 - 10 - 21 - Small Gym
ROMWOD 40
"Use your fitness" Spikeball Tourney
2020 - 10 - 20
SKill day! For quality and completion....
Turkish Get Ups, Deadbugs
Practice at the following stations:
DUs
Box Jumps
Pull-ups
MB Cleans
TGUs
2020 - 10 -19
"Bauer"
For time: “Bauer”
2 minute plank (In Silence)
13 Burpees
18 Push-ups
31 RKBS
53 Goblet Squats
(53 Burpees)
31 RKBS
18 Push-ups
13 Burpees
2 Minute wall sit (in Silence)
2020 - 10 - 15
"Ruck March"
8:00. Flag Poles. Be there.
Module 4 is due tomorrow.
2020 - 10 - 14
4-5 Rounds, each for time:
Obelisk/Shuttle run
20 KB Swings
15 Wall Ball Shots
10 Hollow Rocks
5 HR Push-ups
Rest
2020 - 10 - 09 - Fitness Centre/209
Power Athlete Method Rotation 1 Day 2.
Stretch
Module work
2020 - 10 - 08 - Class
"Ruck March". Flagpoles. 8:05 a.m. Be there.
Today we break the 10 km team record.
2020 - 10 - 07 - Club
For time: Row 1000m
Rest
4 Minutes Burpees AMRAP
Rest
4 Minutes G 2 OH (75/55) AMRAP
Rest
4 Minutes AMRAP 1 wall walk, 10 Wall Ball Shots
2020 - 10 - 07 - "Use you fitness"
Tennis Baseball/Outdoor Basketball.
Dress for the weather. Consider layers.
2020 - 10 - 06
SLIPS Practice
4 Minute Burpee Test
3 Minute Rowing Test
3-4 X Max Reps Pull-ups
3 X Dips
Front Roll to Pistol Practice
2020 - 10 - 05
"My Pet Rock"
Run
KB Swings
MB Cleans
Plank
Lungesters
Rest
2020 - 10 - 02 - Fitness Centre/209
Back Squat Demo
15 minute HIIT
2020 - 10 - 01
"Ruck March"
Flagpoles. 8:10. Be there.
2020 - 09 - 30
Partner WOD for time- Accumulate reps as you see fit.
100 Air squats
80 Slam Balls
60 Hollow Rocks
40 Lunges per side
20 Unloaded (Wo)Man Makers
2020 - 09 - 29
For Quality and completion:
5 wall walks + 50 KB swings
3 x Max reps strict pull-ups + kipping drill
"Air traffic control" 10-20-30-40-50-40-30-20-10 DUs
Pistol squat practice and progression
Cartwheels
2020 - 09 - 28
AMRAP in 12
Run
10 PVC OHS
10 Russian Twists
10 Push-ups
2020-09-25
Power Athlete Rotation day 1
Back Squat, Deadlift, Press, Bench Press - 3 x 5
Power Clean - 5 x 3
Accessory work as per your group.
2020-09-24
"Ruck March" - leaving the flagpoles at 8:10
2020 - 09 - 23
"Use your fitness"
Soccer Baseball - please meet at the flagpoles then the baseball diamond.
Module 2 is now past due.
2020 - 09 - 22
For time: 750 m row, rest 2 mins, row 500 m
For time: 5 Rounds - 10 Alternating DB Snatches + 5 Push-ups
For completion: Front Roll to Pistol practice
For completion: 3 Max Strict Pull-up attempts
2020 - 09 - 21
4 Rounds, each for time
20 Kb Deadlifts + 20 KB Swings
1 length burpee broad jump
20 Lunges + 20 Squats
Rest
2020 - 09 - 18
Terry Fox Run/Walk
1 minute bodyweight tests: (judged)
Air squat
Push-up
Sit-Up
2020 - 09 - 17
Ruck March
10 km
2020 - 09 - 16
Practice SLIPS ~20-30 Mins
Plank Wars
ROMWOD
2020 - 09 - 15
2 RFT
25 Front Squats (DBs Rnd 1, Backpack Rnd 2
Run
25 Abs (Hollow Rocks Rnd 1, Situps Rnd 2)
2020 - 09 - 14
Skill - PVC Clinic Review
W.O.D.
"Thrilling 30's"
Box Jump Pike Push-up
KB Swing Single Leg RDL
Glute Bridge Burpees
** Please see notes in the Google Classroom stream regarding modifying from home.
2020 - 09 - 11
For time:
1000m row
rest
For time:
100 D.U.s/200 S.U.s
rest
For time:
With a partner, 150 squats (partition as you like)
rest
For Time:
10 Wall walks
2020 - 09 - 10
"Ruck March"
Load a backpack with water, a snack, layers and any other external load.
We will walk briskly and add in other functional movements along the route.
**Be ON TIME! We will be leaving not long after the start of the school day.
2020 - 09 - 09 -
Tabata
Backpack Thrusters
rest
Burpees
**Remember: Ruckmarch tomorrow. Load it up heavy for added adaptation!
2020 - 09 - 08 - Add 1 rep each round for 12 minutes
Shuttle run
Lunge (Each side)
Hollow Rock
MB Clean
2020 - 09 - 04
SKill Day -
Single leg balancing
PVC drills - Shoulder to OH, Deadlift, Snatch
W.O.D. - Active Living
2020 - 09 - 03 - Outside (Meet in Room 209 first)
For time: "Baseline"
Row/Run 500m
40 Air Squats
30 Butterfly Sit-ups
20 Hand Release Push-ups
10 Burpees (Pull-ups)
2020 - 09 - 02
4-5 Rounds for time
600m run
15 Air Squats
Let's Gooooooooo!
2020 - 11 - 16
Large Gym, then Fitness Centre
Skills: PVC clinic, Deadbugs, Wall Walks
Fitness Centre: Deadlift Clinic and Orientation
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