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Crossfit Whitby -- Forging Elite Fitness
Workout of the day
Workout of the day
WOD Archives
2010-01-01

2009-12-30

2009-12-23

2009-12-22


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Workout of the Day archives

2010-01-01

It's been over a month since our last encounter with "Fran".  Shake off the hang-over, hydrate, and kick 2010 off with "that was a bad one-night stand Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Scale it if neccessary - get it done!

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2009-12-30

5 Rounds:
-  Overhead squats (75 lbs) x 10
- Ring Dips x 10
- Kettlebell swings x 10



Then:
5 Minutes of continuous deadlifts (135lbs)

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2009-12-23

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.


Post total reps from all 32 intervals.

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2009-12-22

21-15-9 reps of:
275 pound Deadlift
Handstand push-ups

Why is Diane 'Dirty'?  Well we wanted to push ourselves a little since we know we are all likely to over indulge this time of year.  Deads are bumped up a little from 225 to 275 - that's where the 'Dirty' comes in to play!

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2009-12-21

Kyle and I met Alex from Element CrossFit earlier today.  He's tuned in and after listening to him speak we checked out his site - here's Elements WOD for today:

The Bear Complex [ wmv ][ mov ]
7 sets of the following sequence:
Power Clean, Front Squat, Push Press, Back Squat, Push Press

5 Rounds


Rest between rounds as needed. Work up to a max. The Power clean must be seperate from the front squat.  No resting on the ground during rounds, not even to re-grip.

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2009-12-18

5 Rounds for time:

400m run
10 Cleans (110lb/75lb)
8 Pull-Ups
6 Burpees

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2009-12-17

James 'OPT' Fitzgerald has designed a trainer certification and as part of that has included a minimum fitness standard that each coach must meet in orer to qualify to participate.

Here is the standard:

MEN - 10 strict chin-ups, 1.5x body weight deadlift x 3 reps, 10 dips, run 1 mile under 7 minutes.

WOMEN - 3 strict chin-ups, body weight deadlift x 3 reps, 3 dips, run 1 mile under 8 minutes.


The WOD will consist of the fitness stardard test performed for 3 rounds!

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2009-12-15

Strength bias day today.

3-3-3-3-3 Reps of cleans using progressivly heavier weight.

Remember to warm up sufficiently prior to the actual WOD.

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2009-12-14

10-9-8-7-6-5-4-3-2-1 Reps of:
- Deadlift (225/135)
- Knees to elbows
- Kettle bell swings (1.5 pood)

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2009-12-13

Chipper AMRAP (As many rounds as possible) in 20 Minutes
- 20 Air Squats
- 20 Pull Ups
- 20 Box Jumps
- 20 Explosive Push Ups (explode up from the starting position, hands must leave the mat as you reach the top of the movement)


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2009-12-12

Today's WOD will consist of 5 sets of 5 rep squats followed by 5 sets of 5 rep deadlifts.

Go heavy and Go hard!

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2009-12-11

Run 5k

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2009-12-09

5 Rounds for time,
20 Kettlebell Swings (m:28kg,w:20kg)
20 Box Jumps
20 Toes to Bar – strict (through an L-sit transition with straight legs)

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2009-12-08

Split Jerk 1-1-1-1-1-1-1 reps


Happy Birthday Ryan!  Instead of 6 1-Rep maxes you have to perform 28!

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2009-12-07

5 Rounds for time:


Overhead kettle bell lunges - 20
Pullups - 10
Air Squats - 20
Plyo Pushups - 10

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2009-12-05

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

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2009-12-04

Clean & Jerks
10-8-6-4-2-1 reps using progressively heavier weight

3 Rounds of 10 Pullups followed by
3 Rounds of 4 Rep Bench press using maximum weight.

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2009-12-03

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

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2009-12-02
10 Clean and Jerks
5 Rounds of Cindy
10 Clean and Jerks
5 rounds of Cindy
10 Clean and Jerks


Men use 135lbs, women use 85lbs on the clean and jerks (Grace weight). (Power Cleans)



One round of Cindy is: 5 pull-ups, 10 push-ups, 15 squats.


Intermediate men 85lbs, women 55-65lbs;



Beginners use medicine ball cleans.
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2009-12-01

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

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2009-11-30

Strength bias day:

Front squat 3-3-3-3-3 reps

Remember to warm up and work up until you are in the 3 rep max range before performing the WOD.

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2009-11-29

5 Rounds for time


10 reps 95lb push press
10 box jumps
10 reps 2 pood kettlebell swings
100m sprint

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2009-11-26

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

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2009-11-25

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps


Fell the burn!  Shoulders are going to be sore in the morning!

Typically you should be able to move 20% more weight on the push press compared to the shoulder press and 30% more weight on the push jerk.

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2009-11-24

5 Rounds for time:


110lb Squat Cleans x 10
10 Pull Ups
10 Box Jumps


Follow the 5 Rounds with 3 200 metre sprints

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2009-11-23

Oh Fran - the 'what's your bench?' of the CrossFit world...



Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups


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2009-11-22

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

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2009-11-20

Max Deadlift day!


Deadlift 1-1-1-1-1-1-1 reps

Workout should be performed after sufficient warm-up sets (work up from light weight towards your 7 sets of 1 rep max).  Push through the heels and maintain the lumbar arch!

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2009-11-19

21-15-9 reps of:
Clean 135 pounds
Ring dips

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2009-11-17

" Angie "


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

All exercises are performed with body weight. Remember to use jumping pull-ups if you are unable to perform a dead-hang or kipping pull up.

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2009-11-15

4 Rounds for time......

Round 1:
Cleans x 10 (95lbs)
10 Pull Ups
50m Sprints x 4

Round 2:
Cleans x 8 (110lbs)
8 Pull Ups
50m Sprints x 6


Round 3:
Cleans x 6 (135lbs)
6 Pull Ups
50m Sprints x 8

Round 4:
Cleans x 4 (155lbs)
4 Pull Ups
50m Sprints x 10

Reduce weight on Cleans if necessary to maintain intensity.

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2009-11-14

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Eva is a dirty girl but one of our favourites here at CrossFit Whitby!

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2009-11-13

5 Rounds for time:

400m run
10 Cleans (110lb/75lb)
8 Pull-Ups
6 Burpees

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2009-11-12

Today's WOD will consist of 5 sets of 5 rep squats followed by 5 sets of 5 rep deadlifts.

Go heavy and Go hard!

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2009-11-11

"Murph"


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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