after much deliberation and back and forth here is the schedule! We usually close on sundays on Easter weekend, but changed things up a bit this year. Friday Closed - Steve does need volunteers though at 8:30 am ( warm up and set up) until about 11 am to help with the set up of … Continue reading Final Easter Weekend schedule
Our first running WOD of the season!
One day this week is meant to be nice. Monday! So why not do our inaugural Spring running wod! Yippi! News for this week: If don't have FB - please email me to be added to the non FB list for news that usually goes on Members Page. Saturday - 11 year anniversary COMP … Continue reading Our first running WOD of the season!
training for the 2020 OPEN
The Open is in October 2019 - so you have about 6 months to work on your weaknesses. for this month, we will be working on getting your pull ups and if you have pull ups, your muscle ups stronger. From COMTRAIN: We all have a million things we want to focus on post-Open, … Continue reading training for the 2020 OPEN
We will no longer be posting our wods on the site
Hi gang, we will not be posting our wods on the public page anymore. Instead you can find them on our Members Group on FB. Not on in the group but part of CrossFit Pickering? ask to be added. I'm going to try this out for a few weeks and see how we like it! … Continue reading We will no longer be posting our wods on the site
Revisiting some fun workouts….
Complete as many rounds as possible in 10 minutes of: 19 wall-ball shots 19-cal. row Rest 5 minutes then: Complete as many rounds as possible in 10 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. Rest 5 minutes then: Complete as many rounds … Continue reading Revisiting some fun workouts….
Put April 13th – 9 am in your calendar!
11 years - can you believe it? Our 11 year anniversary is just around the corner! Monday morning we will have a sign up sheet for the competition on April 13th. We will have RX, Scaled, Happy Happy JOY Joy and Teens. I will figure out standards for each division today. I know for sure that the … Continue reading Put April 13th – 9 am in your calendar!
Fun little Partner wod
The week was tough, so a nice body weight workout is exactly what you need! with a partner no less! For time: Partner wod! Each partner working at one time 200 Double Unders 150 Lunges 100 Abmat Sit-ups 75 Burpees 100 KBS 150 Air Squats 200 Double Unders
Bergeron 300
this is fast and super fun! I know this week has been a toughie but we wanted to get hit the ground running with some volume and fun after the OPEN. Remember don't over train. If you are tired, take the day off and do some mobility. Bergeron 300 - time cap 30 minutes 10 … Continue reading Bergeron 300
practice those pistols
Carl Paoli has 4 videos on Pistol Progressions. check them out! Bulgarian Split Squats - 4 x 4 per side - holding a DB or KB in 1 hand - increase weight each time. AMRAP - 15 minutes 5 Pistols 10 Toes to Bar 15 GHD Back Extensions
The Hateful Eight
The Hateful Eight 8 Rounds for Time 8 Push-Ups 8 GHD Sit-Ups 8 Air Squats 8 Pull-Ups 8 Deadlifts (95/65 lb) 8 Hang Power Cleans (95/65 lb) 8 Shoulder-to-Overheads (95/65 lb) 8 calorie Row This "Hateful Eight" WOD, created by Coach Dave Bork of US CrossFit (Encinitas, CA, USA), was "inspired by Quentin Tarantino’s film, … Continue reading The Hateful Eight
