CrossFit Glenmore

Monday's WOD

Warm-up:
Tree Brewing Beer Run (800m)

Tech:
We're practicing Back Levers on the rings for shoulder, upper and lower back flexibility and strength.  

Workout:
for time 10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10 rep rounds of
Pull-ups
Push-ups
Sit-ups
Squats

Friday's "Dij turns 48"

To celebrate his birthday were doing all of Dij's favourite exercises in our first grinder in a few weeks. 

Warm-up:
400m ball run

Workout:
for time
48 Calorie row
48 Pull-ups
48 Russian twists (men 12lb ball / women 8lb ball)
48 Squat Cleans (men 95lbs / women 55lbs)
48 V-sits
48 Double Under (240 single skips if you can't do double unders)
48 Wall Balls (men 20lb ball / women 12lb ball)

Wednesday's WOD

Warm-up:
500m Row
1:00 rest
500m Row

Workout:
Clean and Jerks; 12,7,5,3,2,1,1,1 

Tuesday's WOD from Sheppy at CrossFit Vancouver

Warm-up:
Stadium Run (1000 m) 

Tech:
Burgener Warm-Up
Snatch and Snatch Balances; warm up with a light weight and practice these exercises to set-the weight for the workout.  

Workout:
Rounds in 20 minutes:
1 Snatch
3 Snatch Balances
5 Overhead Squats
200m Run

Men's weight is 95lbs and women's weight is 55lbs or scaled to ability.  During the Tech part practice and choose a workout weight which you can manage to drop on your shoulders during the Snatch Balances. 

Monday's "Gold Metal Game"

Wow!  Yesterday's Olympic Hockey Gold Medal game was the most exciting, nerve racking, intense game I have ever watched.  We, the fans, are lucky to witness such a combination of talent and heart for not only the Gold Medal but the the record for most Olympic Gold Medals at the Winter Games. 

Warm-Up:
10,9,8,7,6,5,4,3,2,1 rep rounds
Pull-ups
V-Sits

Workout:
"Gold Metal Game"
10 rounds for time of
30 sec Squat Cleans (men 95lbs / women 55lbs)
30 sec Burpees

Total your reps for your score.  

Saturday's WOD

Warm-up:
3 rounds
20 Double Dynamax ball sit-up throws (men 12lb & 8lb / women 8lb & 6lb)
20 Russian twists (men 8lb / women 6lb)

Tech:
Dumbbell Step-Ups; 12,10,8,6 & 4
Step up onto a box (men 24" / women 20") by driving from your heel to complete extension, then return to the floor and switch legs. 

Workout:
Rounds in 20:00 of
6 Pull-ups
12 Knees to elbows
Lunges around the gym (100')

 

Friday's "Olympic Dreams"

Warm-Up:
3 rounds
20 GHD sit-ups
20 Back extensions

Tech:
Deadlifts; 12, 5,5,5 

 

Workout:
"Olympic Dreams"
5 rounds for time
20 Box Jumps (men 24" / women 20")
10 Ring dips
20 Kettle Bell swings (men 24kg / women 12kg)
10 Body weight deadlifts

Wednesday's WOD and No evening classes today

Warm-Up:
Tabata Double Unders

Workout:
"Hockey Night in Canada"
10 rounds for time of
30 seconds of Wall Ball shots (men 20lb ball / women 12lb ball)
30 seconds of D-Ball slams (men 20lb ball / women 12lb ball)
2:00 Rest

Total your reps for your score.

Tuesday's WOD

Warm-Up:
Tabata Double-Unders

Tech:
Burgener Warm-Up
Snatch; 12,5,5,5,5,5 

Workout:
"Isabelle"
30 Snatch for time

Monday's WOD

Warm-Up:
Tabata Burpee-Pull-ups 

Tech:
Partner Dynamax Ball BW Turn and Throw
Standing 12-15' away with your back to your partner, twist and throw the Dynamax ball then your partner catches on one side and throws on the other.  Make sure to keep your feet planted and throw the ball by driving from your hips then shoulders with straight arms. 
3x  rounds of 30 sec from the Right then 30 seconds from the Left.  Rest for 1 minute and repeat for a total of 3 times.  Total the complete cycle (catch and throw) for your score. 

Workout:
Rounds in 20 minutes
5 Pull-Ups
10 Push-Ups
15 V-Sits
200m Run

Friday's "38 Special"

Warm-up:
Dot Drill  x2

Workout:
"38 Special"
38 each for time of
Pull-Ups
Ring Dips
Double Wall Balls (men 20lb / women 12lb)
Overhead Lunges (men 45lb plate / women 25lb plate)
Dumbbell Squat Clean Thrusters (men 30lb / women 20lb)
Calorie Row