N Coy/Officer Trg Program 31 Jan 11


Turkish Get-ups



21- Zengel Lap (ZL)-15 – ZL – 9 – ZL

Kettle Bell Goblet Squats


Kettle Bell Swings

Medicine Ball Slams

Zengel Lap – bring the med ball with you

(sub with 400m run if training away from the armoury)

If you don’t have a kettle Bell, use a dumbbell, your smallpack loaded down with weight or go ahead and grab a rock!

It’s all about functional fitness!

R COY – 27 JAN 10

Tonights WOD

5 rounds for time

15 Wall ball to cat-walk edge

Sand bag sprint 40m

50 jumps over sandbag

15 push-ups

Reminder, Saturday Olympic lifting seminar at Crossfit Moose Jaw. Cost $15.

Those of you wanting to do the Starting Strength program, we need your squat, bench press, deadlift, press and power clean numbers.

N Coy/Officer Trg Program 28 Jan 11

Hero WOD Friday (as posted on www.crossfit.com for 27 Jan 11)


Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute


U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

N Coy/Officer Trg Program 24 Jan 10


This will be a work/rest ratio of 30 secs/30 secs, cycling through the following exercises:


Air squats

Hollow rockers

Exercise Demo: http://www.youtube.com/watch?v=WzxiORnGYAE

Kettle bell swings

24″ Box Jumps

Gym Length Sprints

Jerry Can Sumo Dead lift high pull – Full Jerry can or #65/45 

Demo video: http://www.youtube.com/watch?v=V0qNjLHV3_c

2 rounds for time

This one is fast and furious, keep up the intensity!

Let’s get it on!!!