WOD'S ARCHIVE

  • Check this girl out! 28 records, 8 of which are world records. Talk about a positive attitude. Where can we get some BACON socks?!

    http://www.9news.com/news/local/article/244661/222/13-year-old-girl-becomes-record-setting-weight-lifter-

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  • Workout of the Day – Wednesday, January 25, 2012

    By Admin | In WOD | on January 24, 2012

    Time Trial:
    500m Row
    This is a great way to prep your body for a workout such as Fight Gone Bad. Now your lungs know what to expect.

    “Fight Gone Bad”

    In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
    1. Wall-ball – 20 pound ball, 8 ft target. (Reps)
    2. Deadlift high-pull 75 pounds (Reps)
    3. Box Jump – 20” box (Reps)
    4. Push-press 75 pounds (Reps)
    5. Row – calories (Calories)
    The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

    We’re doing FGB+, which is 5 rounds instead of 3. Because.

    Laura finding full range of motion on ring push ups.

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  • Bulking and Cutting

    By Admin | In WOD | on January 24, 2012

    For those coming in to Undefeated looking to get a little bigger while CrossFitting, here’s a good read by Jason Ferruggia, the chief training adviser to Men’s Fitness Magazine and on the advisory board for Live Strong.

    http://jasonferruggia.com/bulking-cutting-revisited/

    Check out the rest of his site while you’re there.

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  • SweatRX Magazine

    By Admin | In WOD | on January 23, 2012

    Sweat RX Mag is a CrossFit focused lifestyle publication which provides in depth content, expert contributors, athlete and affiliate profiles, events, WODs, nutrition and research in a platform to connect the crossfit communities across Canada. Do you need any other reason to check it out besides an article on Camille?

    http://www.sweatrxmag.com/magazine/

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  • Workout of the Day – Tuesday, January 24, 2012

    By Admin | In WOD | on January 23, 2012

    Back Squat 3 x 3 x 70-80-90%

    Then,
    Time Trial:
    100 Pull ups (or ring rows)

    Then,
    Four rounds for time:
    50 Double unders
    50 Squats

    Laura and Kristen always bring it.

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  • Workout of the Day, Monday, January 23, 2012

    By Admin | In WOD | on January 23, 2012

    Press
    3 x 3 x 70-80-90%

    Then, for time:
    25 Thruster 105/85
    10 Burpees
    20 Thruster 105/85
    10 Burpees
    15 Thruster 105/85
    10 Burpees
    10 Thruster 105/85
    10 Burpees

    Time Trial:
    100 Sit ups

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  • FrostFit 2012

    By Admin | In WOD | on January 22, 2012

    I’ll be competing in the Advanced Division of this year’s FrostFit games hosted by CrossFit Winnipeg. It’s going to be an amazing event and also a house warming for CFW’s new (huge) location. I encourage everyone to come down and experience what CrossFit is at it’s finest.

    The event information is here.

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  • The Magic Hormone

    By Admin | In WOD | on January 22, 2012

    Entertaining article on the role of testosterone and what you can do to increase it.

    Read here – Via AgainFaster.com

    CONTINUE READING
  • Workout of the Day, Saturday, January 2012

    By Admin | In WOD | on January 21, 2012

    Bench Press
    3 x 5 x 65-75-85%
    At the start of a new bench press cycle, add 5lbs to your “1RM” that you’re basing your percentages off of.

    Then,
    5 rounds for time of:

    5 x Overhead Squat 115/85
    10 x Ring dips or ring push ups
    5 x Manmakers 50/35

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  • New Time Slots

    By Admin | In WOD | on January 20, 2012

    As classes start to fill up, we open up new time slots. We have interest in earlier times around lunch, so if you’ve been waiting to try CrossFit but couldn’t make our afternoon/evening classes, this is your chance. E-mail or call us at 421-9385 today to get started.

    CONTINUE READING
  • Workout of the Day – Friday, January 20th, 2012

    By Admin | In WOD | on January 19, 2012

    Deadlift
    3 x 5 x 65-75-85%
    At the start of a new deadlift cycle, add 10lbs to your “1RM” that you’re basing your percentages off of.

    Then,
    AMRAP in 20 mins, for total reps, one minute per exercise, rotate through:
    Deadlift 135/105
    Push ups
    L-Sit (seconds)
    Row (calories)

    Then look like this,

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  • Workout of the Day – Thursday, January 19

    By Admin | In WOD | on January 19, 2012

    Skin the Cat
    10 mins skill

    Snatch
    15 mins skill and building

    Then,
    5 rounds for time:
    3 x Snatch 95/65
    10x Ball slam
    40x Mountain climbers

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  • Workout of the Day – Wednesday January 17, 2012

    By Admin | In WOD | on January 17, 2012

    Strict pull up
    5-5-5-5
    90 secs rest between sets.
    No kipping today. Use additional weight if needed.

    Then,
    Turkish get up
    Take 10mins to build up to your heaviest single.

    Then,
    2 Mat sprints
    10 Sit ups
    4 Mat sprints
    20 Sit ups
    6 Mat sprints
    30 Sit ups
    8 Mat sprints
    40 Sit ups
    6 Mat sprints
    30 Sit ups
    4 Mat sprints
    20 Sit ups
    2 Mat sprints
    10 Sit ups

    Throw Up, AMRAP, as many sets as needed.


    82 and pulling 153lb deadlifts. Amazing.

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  • Good news!

    By Admin | In WOD | on January 17, 2012

    Beginning today, we’re happy to offer a 4pm WOD during the week. Also, our scheduling system is just about ready. Once it’s going you’ll be able to reserve class times, renew your membership and purchase new ones.

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  • PS

    By Admin | In WOD | on January 16, 2012


    Don’t ask me how, but he syncs up exactly with Electric Avenue. Do NOT row like this.

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  • Workout of the Day – Tuesday, January 17, 2012

    By Admin | In WOD | on January 16, 2012

    Back Squat
    3 x 5 x 65-75-85%
    At the start of a new squat cycle, add 10lbs to your “1RM” that you’re basing your percentages off of.

    Then,
    Row as many meters possible in five minutes.

    Then,
    5 rounds for time:
    5 Squat Clean 135/95
    20 Box Jumps 24/20

    If you think wall ball is bad, try doing it in a warzone. Via CrossFit.com

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  • Workout of the Day – Monday, January 16, 2012

    By Admin | In WOD | on January 15, 2012

    Back to working on strength. We’re starting our second rotation and should start seeing increase in strength.

    Press
    3 x 5 x 65-75-85%
    At the start of a new Press cycle, add 5lbs to your “1RM” that you’re basing your percentages off of.

    Then,
    “Mary”
    AMRAP in 20mins
    5 Handstand push-ups
    10 1-legged squats
    15 Pull-ups

    or

    “Mary Jr.”
    10 Push-ups
    12 (per leg) Backwards lunge
    15 Ring Rows

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  • Workout of the Day – January 15, 2012

    By Admin | In WOD | on January 15, 2012

    Today is a make up day. For anyone that missed a WOD this week, here’s your chance to get it in. Have a friend interested in CrossFit? Bring them by and we’ll get them started. Oly lifts need work? Here’s your chance for a little more one on one. Gym will be open from 1-3.

    Or maybe work on your jump rope?

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  • Workout of the Day – Saturday, January 14, 2012

    By Admin | In WOD | on January 14, 2012

    “Filthy Fifty”
    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

    Sorry!

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  • Workout of the Day, Friday, January 13, 2012

    By Admin | In WOD | on January 13, 2012

    Does everyone remember what we worked on this week? Good, use it in the WOD.

    KB Floor Press: Max reps 53lbs/36lbs, 3 sets.
    Rest 30 seconds between sets

    Then,
    Elevated Ring Rows: 5 sets: Max, strict, unbroken.
    Rest 60 seconds between sets

    Then,
    For time:
    Complete 50 Burpees
    Then,
    4 Rounds for time, of:
    Deadlifts 135/95lbs – 9 reps
    Hang Power Cleans 135/95lbs – 7 reps
    Shoulder to Overhead 135/95lbs – 5 reps

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