Blog Articles

[New Start Date] Next CrossFit ‘On-Ramp’ classes start May 24th (Register Now)

Date: May 16, 2011 Author: Paul Oddi Comments Off

Registration is now on for our next On-Ramp Sessions. Sessions starts Tuesday May 24th and run Tuesdays and Thursdays from 8:00pm-9:00pm, until the Thursday June 2nd.

To help you get started and keep the momentum going… Our ‘On-Ramp’ program also includes 2 weeks of Unlimited CrossFit classes after you complete your 4 sessions.

Session Dates/Times
Date: May 24th, 26th, 31st & June 2nd
Days: Tuesday,Thursday
Times: 8:00pm-9:00pm

Cost: $149.00 + HST

For more information click here… or register here…
or call 905-727-7300

WOD – May 16

Date: May 15, 2011 Author: Paul Oddi Comments Off

10 x 50m Sprints

“DT”
5 Rounds for time:

12 Deadlifts -155lbs/105lbs
9 Hang Power Cleans – 155lbs/105lbs
6 Push Jerk – 155lbs/105lbs

WOD – May 14

Date: May 14, 2011 Author: Paul Oddi Comments Off

Front Squat 2×10 @75% 1 RM

AMRAP in 15 minutes:

15 Mountain Climbers - ea. 2nd steps counts as 1
15 Sumo Deadlift High Pulls – 95lbs/65lbs
15 Double Unders

WOD – May 13

Date: May 12, 2011 Author: Paul Oddi Comments Off

Cleans
5-5-5-5-5

6 Rounds for time:

50m Tire Flips
100m Sprint

WOD – May 12

Date: May 11, 2011 Author: Paul Oddi Comments Off

100 Sledge Hammers

“JT”
21-15-9
Handstand push-ups
Ring dips
Push-ups

WOD – May 11

Date: May 10, 2011 Author: Paul Oddi Comments Off

5 Rounds for time:

Run 800m
9 Turkish Get-Ups ea. Arm – 1.5 pd/1pd
40 Push-ups

WOD – May 10

Date: May 9, 2011 Author: Paul Oddi Comments Off

500m Row
400m Run
30 Double Unders

4 Rounds for time:
15 Box Jumps – 20″
20 Shoulder Press – 95lbs/65lbs
25 Sit-Ups

WOD – May 9

Date: May 8, 2011 Author: Paul Oddi Comments Off

Back Squat
5-5-5-5-5

“Death by 10m”

Every minute on the minute you run 10m, adding another 10m run at each progressive minute (2 mins. = 2×10m runs, 3 mins. = 3×10m runs, etc.) until you can no longer perform the next increment of 10m runs within the alloted 1 minute of time.