Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

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Class WOD

AMRAP in 15 Minutes of:
10 Dips (Rings/Parallel/Bench)
10 Sumo Deadlift High Pull
10 Jump Squats (Max Height)

Post Rounds to Comments.

So remember this Sunday is the triple WOD. I'll give everyone a hint as to what we're doing. There will be a short metcon, a chipper, and either a strength WOD, or medium metcon with an emphasis on strength.

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

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Class WOD

A1. 5 sets of 5 Deadlifts with tempo of 32X1
A2. 5 sets of 10 Weighted Lunges

Complete A2 immediately after A1.

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Note for the mainsite WOD. We don't have parallettes, instead you can use plates. Stack a few plates and rest your hands on them while you're doing your HSPU. That's the closest sub we will have. It's probably better to do them on the plates with a band if needed to get the extra range of motion as opposed to doing regular HSPU (which would not reach the required depth).

If you can't do an L-rope climb then you can do regular rope climbs with a 30 second L-sit afterwards for each climb. Remember our rope is only 12 feet so you'll have to do an extra 3 feet of climb if you're doing the L-rope climbs from the ground.

Class WOD

50 double unders
5 thrusters
40 double unders
10 thrusters
30 double unders
15 thrusters
20 double unders
20 thrusters
10 double unders
25 thrusters

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Sorry for the late post. Went to bed at 7:30PM last night and forgot to post. Still sick, but feeling better.

Thanks for all the replies back about this coming Sunday! That's great! I will provide more detail soon, however you won't know the WODs until the day of so come prepared for anything.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Class Rest Day

Next Sunday I plan on holding 3 WODs for anyone who wants to participate. I would love for everyone who plans on participating in Orilla on April 3rd to try it out. It's probably best we all have experience with doing 3 WODs in one day before hitting it hard for the first time.

The schedule will look something like this.

WOD 1 - 9:00AM
WOD 2 - 11:00AM
WOD 3 - 1:00PM

Depending on how many people plan on participating may change things. Let me know if you're interested/post it to the comments. Thanks!

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Post time to comments.

Saturday Team WOD

All I can say is that we will be outside for some of it and there are 6 new pieces of equipment for the gym! 

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

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Class WOD

50-40-30-20-10
Double Unders
10-8-6-4-2
Heavy Power Cleans

Post time and load to comments.

The Ontario sectionals came out with their movement standards today and only have 15 movements listed. Here they are:

Weighted Runs
Row
Run
Jump Rope
Push Ups
Box Jumps
Ring DIps
Pull Ups
Muscle Ups
Burpees
Wall Ball
Overhead Squat
Thrusters
Deadlifts
Snatch

So does this mean these are all the movements that will be tested? No rope climbs, pistols, handstand push ups, cleans, or any overhead movement? I'm not really sure.

I believe there are still a few days left to register. For those of you on the fence I highly suggest you register! Even if you plan on watching it's $50 for the weekend. If you intend on competing it's $100 plus you get to bring a guest! So you may as well split the cost with another person and compete as well.

If you want more information then click on the link on the right hand side bar.

March 20-21 in Toronto at Moss Park Armoury.

Check out this video from another sectional.

A Proposal and a Bladder Malfunction at the Utah-Nevada Sectionals of the 2010 CrossFit Games - video [wmv] [mov]

Class WOD

"Helen"

3 Rounds For Time
400M Run
21 KB Swings (1.5/1 pood)
12 Pull Ups

Short and Intense tomorrow! Fill some spots on our board!

Helen: Sub-7:00 (OPT) [wmv][mov] » Jan 17 07

Shoulder Press 3-3-3-3-3-3-3

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Class WOD

30 Wallball
Run 400M
30 KB Swings
Run 400M
30 Thrusters
Run 400M
30 Pull Ups
Run 400M

Post time to comments.

Yup! That's right! We're doing some running! It's supposed to be beautiful again tomorrow. Come dressed in layers!

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Class WOD

A. Shoulder Press - Set a New 1RM

B. Set a New PR on a 500M Row.

Get your row in while you can, but it better be a PR!

Compare to 091217

This is a message from CrossFit Orillia.

Recently, one of our trainers (Jeremy) was involved in a very serious snowmobile accident, leaving him with a shattered pelvis, broken sacrum, and damage to both knees.  He has a long recovery ahead of him, and is not expected to bear any weight on his legs for at least another 3-4 months.  Jeremy is a self-employed contractor and single Dad.

Since Jeremy is unable to work, or work out, we've decided to help him out.  On April 3rd we will be holding a Benefit Challenge to raise funds for our freind.  There will be three WOD's spaced out between 9:00am and 4:00pm and all events will be done in teams of 4 (at least one female per team).  The entry fee for each team is $60 with all proceeds going to a fund set up in Jeremy's name.  Local business have generously donated prizes and they will be awarded to the top teams in Rx'd, Scale 1 and Scale 2 divisions.

As the workouts are scaled, everyone is welcome to come and compete. Spectators are more than welcome and are asked to make a small donation as well.  Of course, no proper CF event is complete without an awesome after party.  There are two hotels within walking distance of our box, so plan to stay over and enjoy the bright lights of downtown Orillia;-)

I would love if CrossFit Cambridge could represent with 3 if not more teams! This is a great opportunity to be involved in some competition and towards an important cause. Post your interest/thoughts to comments.

"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Post time to comments.

Class WOD

A. Back Squat 5-5-5-5-5 @ Tempo of 40X0 (Will Explain in Class)
B. 25 Kettlebell Swings

Perform part B immediately after part A then rest as needed to complete remainder of sets.