Sat. Feb. 19th, 2011

Today's W.O.D.
"X Factor"
200 Pullups
2000m Row
100 Box jumps
1000 single unders
20 Turkish get-ups
200 Sit-ups
10 Rope climbs
100 Burpees
200m run with medicine ball (completed by all members of team)

This is a team workout. It is designed for teams of 4. Rules are that all exercises are to be completed in order, and every member must participate at least one rep of each. Strategy is encouraged.

Fri. Feb 18th, 2011

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

Today's W.O.D.

"Stephen"
GHD Sit ups
Back Extension
Knees to Elbows
Stiff Leg deadlift 95lbs
30-25-20-15-10-5

For time

Thurs. Feb 17th, 2011

Today's W.O.D.
"Make-up Thursday"

*Back by popular demand!

Wed. Feb 16th, 2011

Today's W.O.D.
Strength
Front Squat - 3-3-3-3-3

Met-Con
50 double unders
50 Sit-ups
400m run
40 double unders
40 Sit-ups
400m run
30 double unders
30 Sit-ups
400m run
20 double unders
20 Sit-ups
400m run
10 double unders
10 Sit-ups
10 400m run
For time

Tues. Feb. 15th, 2011

"Ledesma"

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

Today's W.O.D.
Strength

Clean and Jerk - 5-5-5-5-5

Met Con
5 Parallete HSPU
10 Toes to Rings
15 Wallball cleans - 20lbs
AMRAP in 20 mins

Mon. Feb. 14th, 2011

Today's W.O.D.
"CrossFit Total"
Shoulder Press 3x1
Squat 3x1
Deadlift 3x1