Hugh Cairns Armoury: 29 Nov – 04 Dec 11

Tues Nite:

Fireteam workout:

Combined reps counted.   One member completes a zengel lap while the other begins the reps below.  Once the lap is complete, the partners swap and one runs while the other continues with the reps.

Reps for time.

100 Squats

90 Pushups

80 Situps

70 Box Jumps (24/20)

60 KB Swings (53/35)

50 Toes-to-Bar

Wednesday:

Skill:  Forward and backward rolls

 

WOD:

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Thursday Nite:

Fireteam workout

Combined reps counted.   One member completes a zengel lap while the other begins the reps below.  Once the lap is complete, the partners swap and one runs and the other continues the reps.

Reps for time.

100 Squats

90 Pushups

80 Situps

70 Box Jumps (24/20)

60 KB Swings (53/35)

50 Toes-to-Bar

Friday:

5 rds for time

60 sec Deadlift (95#/65#)

60 sec Power Clean (95#/65#)

60 sec Push Press (95#/65#)

60 sec rest

Count total reps

Santa’s got BeltFed fever!

Hugh Cairns Armoury 21-28 Nov 11

Team Belt-Fed!

I am not able to be in for monday’s WOD – Maj Carlson will run the WOD on Monday at lunch.  In addition, thursday and friday’s programming willbe posted later this week.

We are also going to place some renewed enphasis on ring dips for the next few months.  Details to follow at each workout time.  Have an outstanding week!

Capt Knibbs

Monday

30 KBS

20 Burpies

10 Pullups

5 rds for time

 

Tuesday

Tabata:

Air squats

Pushups

Ring dips

Situps

 

Wednesday

“Grace”

30 Clean and Jerks for time (#135/95)

Hugh Cairns Armoury 14 – 21 Nov 11

 

Monday

Warmup:  Handstand progressions

WOD:

In 20 mins as many rounds as possible of:

Run 1 zengel lap (or 400 m)

Max pullups

***start running as soon as you lose your grip on the bar***

 

Tuesday Parade Nite

Skill:  Kipping pullup work

WOD:  Leader’s Choice

Wednesday

Skill:  Overhead Squat Review

WOD:

In 20 mins as many rounds as possible of:

10 SDLHP (#95)

10 Knees to Elbows

10 OHS (#95)

10 Box jumps

 

Thursday nite parade

60 secs at each station:

Walking with plate overhead (#45/25)

Air squats

Ring dips

Rest

5 rounds for total reps and distance

 

Friday

Skill:  GHD machine

WOD:

Deadlift:  10-10-10-5-5

Hugh Cairns Armoury: 07-14 Nov 11

As this is Remembrance Week, we will have a modified CrossFit Schedule.  As follows:

Monday

Warmup:  Snatch review

WOD:

35 DUs

1 Snatch

7 rds for time

***Record the total lbs snatched and the time to complete all rounds.

Tuesday nite parade

25 Burpie Pullups

40 situps

2 rds for time

Wednesday

ColinWilmotHero_th.jpg

Hero WOD – “Wilmot”

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

6 Rds for time,

50 Air Squats

25 Ring Dips

Rest in Peace, brother.

Thursday nite Parade

Unarmed Combat fundamentals

Friday

Remembrance Day.  The Regiment will be on parade.  Find the time to pick a Hero WOD of your choice and do it for our comrades who never answered the call of muster.

Weekend:  Recover and catch up on missed WODs.