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Saturday September 9th 2017

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LiteFit

a) Partner Tabata Workout (1 minute rest btw each exercise = 45 min)

1. Squat and Medicine Ball Pass ( both participants squat then pass the ball)
2. Push Up and Tap (both participants will do a push up then clap opposite hands)
3. Plank and Mountain Climbers (while one partner does a plank, the other will do mountain climbers – alternating every 20 seconds)
4. Squat Hold and Jumping Squats (while one partner holds a squat, the other does jumping squats – alternating every 20 seconds)
5. Burpee and Box Jumps (while one partner Burpees, the other box jumps – alternating every 20 seconds)
6. Jumping Jacks and High Knees (while one partner does jacks, the other does high knees – alternating every 20 seconds)
7. Sit ups and Leg Raises (while one partner does sits ups the other does leg raises – alternating every 20 seconds)
8. Kettlebell Swings and Russian Twists (while one partner does swings the other twists – alternating every 20 seconds)

Friday September 8th 2017

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ATTENTION WOODBRIDGE MEMBERS!

There will be no open gym today from 1pm-5pm

 

LiteFit 

a) 20 kb swings
20 SDHP
20 goblet squats
20 Single swings R and L
20 Plank to row
20 Russian Twists
20 Clean and Jerks R and L
30 sec handstand hold every 3 mins
3X 15 min Time cap

b) 50 squats
40 push ups
30 BF sit ups
20 Burpees
10 Box jumps
50 Double unders or 150 singles

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CrossFit

a) E2MOM 14mins
4 T & G High Hang power snatch

b) 18min EMOM
5 Chest to Bar at begining of every Round
1min. 12 Box Jumps 24″/20″
2min. 12 Wall balls
3min. 30 Double unders

Thursday September 7th 2017

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ATTENTION WOODBRIDGE MEMBERS!

There will be no open gym today and tomorrow from 1pm-5pm

 

LiteFit

a) 12 min AMRAP
12 Wall Balls
12 Burpee over Box
12 BF Sit ups

b)  min E2MOM 4X
20 Burpees
20 Push ups
20 KB swings
Run 200 m
Rest 2 min
With left over time do either
a plank or a BF sit up

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CrossFit

Warm Up

skill warm up
Legless rope climbs

a) squat clean
every 2 mins x 7 sets
4 reps

b) For time, 2-player WOD, same gender
Row 1500m
75 Front squat (155/105)
50 Burpees
75 Overhead squat (135/95)
50 Pull-ups
75 Thrusters (95/65)
Run 1200m

Wednesday September 6th 2017

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Check out Todays Mobility WOD with Physio Joseph Trambulo. to book a FREE Functional Screen contact him at JTPT77@Gmail.com

LiteFit

a) 12 min EMOM
30 sec Paralette hold Or use boxes
20 Knee Raises
10 Strict pull-ups

b) Then 12 min AMRAP
30 KB Swings
30 Goblet Squats
30 Push ups
20 cal Air dyne

“ANNIE”
50-40-30-20-10
Double unders
Sit ups

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CrossFit

a) EMOM 12mins
split jerk 1 reps

b) 2 Rounds
Run 800m
Rest 1min
Run 400m
Rest 1min
Run 200m
Rest 1min
25min Cap

Tuesday September 5th 2017

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Check out Todays Mobility WOD with Physio Joseph Trambulo. to book a FREE Functional Screen contact him at JTPT77@Gmail.com

LiteFit

a) E2MOM -20 Ring Pistols 4X
E2MOM-20 KB swings 4X
EMOM 10 Min

1) 10Burpee Tuck Jumps 4XMin

2) 15 Hand release push ups

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CrossFit

a) “snatch
E2MOM
2×3 73%
2×2 83%
2×1 93%
2×2 90%
2×3 83%”

b) 10min E2M

5 Power Snatch + 5 Snatch Balance + 5 OHS You pick the weights

Wednesday August 30th 2017

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UPCOMING PROGRAMS
MARKHAM
Markham Weightlifting Starts Monday September 11
Markham Powerlifting Starts Sunday September 10
CrossFit Teens (Ages 12-15) Mondays/Wednesdays Start September 11/13
CrossFit Kids (Ages 7-11) Tuesdays Starts September 12

WOODBRIDGE
MASS Program Starts September 23

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LiteFit

 

CrossFit

a) E2MOM 12mins
split jerk 2 reps

b) “2 Rounds
Run 800m
Rest 90sec
Run 400m
Rest 90sec
Run 200m
Rest 90sec
25min Cap”