austic
09-13-2012, 10:54 AM
Join the the CrossFit community with the Reebok CrossFit Mobile Box this Thursday and Friday September 13th & 14th at Eau Claire Market from 10:00am to 3:00pm!
Eau Claire Market Address: 200 Barclay Parade SW, Calgary, Alberta T2P 4R5
Downtown Calgary is about answer the question: What if fitness was FUN?
We’re bringing Calgary’s CrossFit communities together with the help of REEBOK CROSSFIT DROP BOX. The BOX will land Sept 13 at 10 am and will have different local Affiliates “taking over” each hour until the BOX closes up for day at 3pm. The same idea stands for Friday Sept 14th.
Below is the schedule for both days.
Remember all WODs are FREE and open to the PUBLIC.
Thursday September 13th
10am- Crossfit Calgary representing YMCA
1 Round for time:
Row 750m
25 Ring Dips
50 Med Ball Cleans – 20#/14#
50 Box Jumps – 30”/24”
25 SDLHP (Sumo deadlift high pull) – 95#/65#
11am- Crossfit Athlete Inside
As Many Rounds As Possible in 10 Minutes
5 Thrusters 115/80#
2, 25m Sprint
5 Pull-ups
2, 25m Object Carry (object will be determined on the day of the WoD)
At the end of the 10 Minutes
As Many Reps As Possible in 5 Minutes
Wall-Balls 20/14#
12pm- Reebok Crossfit Ramsay
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
1pm- Crossfit Currie Barracks
As Many Rounds As Possible in 12 Minutes
6 Pullups
9 Box Jumps 24/20
12 Kettlebell Swings 53/36
Run 100m
2pm- Crossfit Calgary
1st complete (buy-in):
25 Thrusters – 135#/95#
25 Chest to Bar Pull-ups
Then in the remaining time complete as many rounds of:
100m Farmers Walk – 2.0 pood/1.5 pood Kettlebell/hand
10 Box Jumps – 30”/24”
10 Knees to Elbows
10 Wallballs – 20#/14#
Workout can be completed as an individual or in teams of 2, 3 or more
Friday September 14th
10am- Crossfit Motivate
Triple Play
4:00 mins for each.
2:00 min rest between each round
1) 5 KB Swing, 10 wall balls
2) Burpee box jumps
3) 4 pull ups, 20 Double Unders
11am- Crossfit Airdrie Edge
Deck of Death
Details to follow but an idea would be:
Must complete the entire deck of cards for time. Hearts = Situps Diamonds = Squats Spades = Pullups Clubs = Pushups Jokers = 400 meter run
Face cards are worth 10 reps Aces are worth 11 reps Otherwise the number on the card is the amount of reps that must be completed.
12pm- Reebok Crossfit Ramsay
Chief
Max rounds in 3 minutes of:
3 reps 135# Power cleans
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
1pm- Crossfit 403
3 rounds of
10 Burpee Pull Ups
20 Box Jumps
30 Wall Balls
40 KBS
2pm- Crossfit MOST
Tech
Kettle bell swing
Partner WOD
As Many Rounds As Possible in 12 Minutes
10 over your partner burpees
20 over the bar wall ball throws
30 alternating box jumps
40 alternating air squats
50 skips
3, 2, 1….GO
I will be there at 2pm with My crossfit Calgary Crew, if anyone is looking for some fun fitness at lunch you should come down.
Eau Claire Market Address: 200 Barclay Parade SW, Calgary, Alberta T2P 4R5
Downtown Calgary is about answer the question: What if fitness was FUN?
We’re bringing Calgary’s CrossFit communities together with the help of REEBOK CROSSFIT DROP BOX. The BOX will land Sept 13 at 10 am and will have different local Affiliates “taking over” each hour until the BOX closes up for day at 3pm. The same idea stands for Friday Sept 14th.
Below is the schedule for both days.
Remember all WODs are FREE and open to the PUBLIC.
Thursday September 13th
10am- Crossfit Calgary representing YMCA
1 Round for time:
Row 750m
25 Ring Dips
50 Med Ball Cleans – 20#/14#
50 Box Jumps – 30”/24”
25 SDLHP (Sumo deadlift high pull) – 95#/65#
11am- Crossfit Athlete Inside
As Many Rounds As Possible in 10 Minutes
5 Thrusters 115/80#
2, 25m Sprint
5 Pull-ups
2, 25m Object Carry (object will be determined on the day of the WoD)
At the end of the 10 Minutes
As Many Reps As Possible in 5 Minutes
Wall-Balls 20/14#
12pm- Reebok Crossfit Ramsay
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
1pm- Crossfit Currie Barracks
As Many Rounds As Possible in 12 Minutes
6 Pullups
9 Box Jumps 24/20
12 Kettlebell Swings 53/36
Run 100m
2pm- Crossfit Calgary
1st complete (buy-in):
25 Thrusters – 135#/95#
25 Chest to Bar Pull-ups
Then in the remaining time complete as many rounds of:
100m Farmers Walk – 2.0 pood/1.5 pood Kettlebell/hand
10 Box Jumps – 30”/24”
10 Knees to Elbows
10 Wallballs – 20#/14#
Workout can be completed as an individual or in teams of 2, 3 or more
Friday September 14th
10am- Crossfit Motivate
Triple Play
4:00 mins for each.
2:00 min rest between each round
1) 5 KB Swing, 10 wall balls
2) Burpee box jumps
3) 4 pull ups, 20 Double Unders
11am- Crossfit Airdrie Edge
Deck of Death
Details to follow but an idea would be:
Must complete the entire deck of cards for time. Hearts = Situps Diamonds = Squats Spades = Pullups Clubs = Pushups Jokers = 400 meter run
Face cards are worth 10 reps Aces are worth 11 reps Otherwise the number on the card is the amount of reps that must be completed.
12pm- Reebok Crossfit Ramsay
Chief
Max rounds in 3 minutes of:
3 reps 135# Power cleans
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
1pm- Crossfit 403
3 rounds of
10 Burpee Pull Ups
20 Box Jumps
30 Wall Balls
40 KBS
2pm- Crossfit MOST
Tech
Kettle bell swing
Partner WOD
As Many Rounds As Possible in 12 Minutes
10 over your partner burpees
20 over the bar wall ball throws
30 alternating box jumps
40 alternating air squats
50 skips
3, 2, 1….GO
I will be there at 2pm with My crossfit Calgary Crew, if anyone is looking for some fun fitness at lunch you should come down.