Tuesday, October 2nd

October 1, 2012
Skill Rope Climb  WOD 200m Run  25 Hand release pushups  200m Run  15 Chest to bar pullups  200m Run  25 Ball Slams 30/20lb 200m Run  5 Rope Climbs  200m Run  25 Ball Slams 30/20lb  200m Run  15 Chest to bar pullups  200m Run  25 Hand release pushups  200m Run    Games Prep Muscle Up EMOM until Fail  Men 5, Women 3 

Monday, October 1st

September 30, 2012
Strength EMOM 6 Mins  1 Power clean, 2 Front Squats @ 85%  WOD 1 Power Clean  1 Hang Power Clean  2 Push Jerk 30 Double Unders  12 Minute AMRAP 115/75lbs   Games Prep 135/95lbs  

Saturday, September 29th

September 28, 2012
Skill Turkish Get up  WOD 12 Kettlebell Swings 24/16kg  9 Toes to Bar  6 Turkish Get ups (3 per arm) 24/16kg  5 Rounds 

Friday, September 28th

September 27, 2012
Strength Back Squat 1,2,3 x3 (add 5 lbs to last week) WOD "Karen"  150 Wallballs for time :)   

Thursday, September 27th

September 26, 2012
Conditioning 1k Row WOD 8 GHD Situps  12 Box Jumps 24/20'  2 Rope Climbs  6 Rounds    Games prep 1k Row rest 3 mins x2 GHD Sit up 15-25 reps  Strict Ring Dips 10-15 reps  3 Rounds 

Wednesday, September 26th

September 25, 2012
Strength Clean- Work up to Heavy Bear Complex  WOD 30 Reps for time:  Bear Complex 155/105lbs  *Scale weight as needed   Games Prep 185/125lbs  Front Squat 3x3 

Tuesday, September 25th

September 24, 2012
Skill  Handstand  WOD 4 Hanstand Pushups  6 Pullups  8 Pistols alternating legs  15 Minute AMRAP    Games Prep chest to bar pullups  freestanding HS work 

Monday, September 24th

September 23, 2012
Strength Snatch  WOD 10,9,8,7.....1 reps of: Power Snatch 95/65lbs  Ball Slams 30/20lb  200m Run between each set    Games Prep 115/75lbs  40/25lb  Hang Full Snatch 3x3 

Friday, September 21st

September 20, 2012
Strength Back Squat 1,2,3 x 3 (add 5 lbs to last week)  WOD 5 Burpees  10 Wallballs  AMRAP 3 Minutes  rest 1:30  4 Rounds 

Thursday, September 20th

September 19, 2012
Conditioning Row 5 minutes for Calories  WOD 15 Min AMRAP  1 Rope Climb  30 Double Unders  12 Kettlebell Clean and Jerk 24/16kg (alternating arms each rep)    

Wednesday, September 19th

September 18, 2012
Strength Snatch Progression  WOD "Nancy" 400m Run  15 Overhead Squats 95/65lbs  5 Rounds    Games Prep Snatch Grip Strict Press 5x5 

Tuesday, September 18th

September 17, 2012
Skill  Muscle Up  WOD 20-16-12-8-4  Toes through rings 10-8-6-4-2 Box Jumps 32/24'    Games Prep 10-8-6-4-2  Muscle Ups  Box Jumps 40/32'   

Monday, September 17th

September 16, 2012
Strength Power Clean and Jerk 5,5,3,3,1,1,1,1  WOD 30 Power Cleans 135/95lbs  30 Ring Push ups  30 Front Squats 135/95lbs  30 Pullups  30 Push Jerks 135/95lbs  *scale weight as needed.    Games Prep 155/105lbs  Front Squat 5,3,3,1 (go for 1RM if it feels solid) 

Saturday, September 15th

September 14, 2012
WOD 50 Air Squats  40 Sit ups  30 Push ups  20 Pullups  200m Prowler Push  20 Pullups  30 Push ups  40 Sit ups  50 Air Squats  Happy Saturday!

Friday, September 14th

September 13, 2012
Strength  Snatch Progression  WOD "Amanda"  9-7-5 reps of:  Muscle Ups  Snatch (full) 135/95lbs  *substitute for 1 muscle up=1 toes through ring, 1 ring pullup. If you cannot do ring pullups then it's 2 toes through rings.    Games Prep OHS max rep- @bdyweight 

Thursday, September 13th

September 12, 2012
Strength Work up to a 1 Rep Max Thruster  WOD 15 Thrusters 135/95lbs  200m Run  20 Thrusters 95/65lbs  400m Run  30 Thrusters 65/45lbs  800m Run  *Scale weight as needed.    Games Prep Do strength, no WOD. Row 1 Minute  Rest 1 Minute  5 Rounds *attempt to match your score in calories every round. For every 1 Calorie you are over or under, perform 10 burpees at the end of the workout. 

Wednesday, September 12th

September 11, 2012
Strength  Back Squat 1,2,3 x3 (add 5 lbs to last week)  WOD 750m Row  then 5 Rounds of: 2 Rope Climbs  12 DB Cleans (full) 35/25lb  12 Ball Slams 30/20lb  then 750m Row    Games Prep Spend 15mins working Handstand Walks 

Tuesday, September 11th

September 10, 2012
Skill  GHD Sit up and Back Extensions  WOD "Spinny Cups"   Airdyne for Max Calories  Men-1 minute  Women- 1:30  Rest 5 Mins  However many Calories you get on the Airdyne is the number of reps you must complete of each of the following movements:  Wallballs  Pullups  GHD Sit ups  Box Jump Overs 24/20'  Kettlebell Swings 24/16kg  Overhead Walking Lunge w/ Plate 45/25lb    Games Prep EMOM 7 Mins- 4 Deadlifts @70%

Monday, September 10th

September 9, 2012
Strength  Clean Progression  WOD 1 Power Clean 185/125lbs (Heavy)  5 Ring Dips  10 Double Unders  20 Rounds    Games Prep 225/155lbs  Press 3x5 

Saturday, September 8th

September 7, 2012
WOD "Filthy 50" 50 Box jump 24/20' 50 Jumping pull-ups 50 Kettlebell swings 16kg 50 Steps Walking Lunges 50 Knees to elbows 50 Push press 45/35lb 50 Back extensions 50 Wall ball shots 20/14lb 50 Burpees 50 Double unders

Friday, September 7th

September 6, 2012
Partner WOD While one partner Rows 500m, the other must attempt to complete: 3 Rounds of Cindy (5 pullups, 10 pushups, 15 squats)  then AMRAP Power Cleans 95/65lbs if the other partner has still not finished their Row.  When one partner finishes the 500m Row, they immediately switch and will continue to do so until the workout is over.  The Workout is 30 min time limit.  The only score for the workout is the number of Power Cleans you c

Thursday, September 6th

September 5, 2012
Strength  Back Squat 1,2,3 x3  WOD 21-15-9  Cleans (Full) 135/95lbs  Double Unders x2    Games Prep 155/105lbs 

Wednesday, September 5th

September 4, 2012
Strength  Snatch Progression  WOD 3 Reps of Snatch Complex, 1 rep= (1 Snatch Grip Deadlift, 1 Power Snatch, 3 Overhead Squats) 115/75lbs  200m Run  15 Minute AMRAP  *Scale weight accordingly    Games Prep OHS 3x5 

Tuesday, September 4th

September 3, 2012
Skill Double Unders  WOD 5 Wall Walks  10 Toes to Bar  15 Goblet Squats 24/16kg  5 Rounds    Games Prep EMOM 7 Mins- 4 Push Jerk 185/125lbs 

Saturday, September 1st

August 31, 2012
WOD 5 Deadlifts 275/185lbs  10 Burpees  5 Rounds  *Reminder: Gym will be closed tomorrow (sunday) and Monday

Labour Day Weekend Challenge

August 30, 2012
The gym will be closed Sunday & Monday, but that doesn't mean you can't WOD! We want to see creativity, so awards will be given for 1. Most creative location for a WOD, 2. Most creative WOD, and 3. Most creative turkish get up.  Post your photos and WODs on our Facebook page (or email us at info@crossfitcordis.com)!  Have fun and enjoy your long weekend! :)

Friday, August 31st

Conditioning  Row 1k  WOD 1 Rope Climbs  25 Overhead Lunge steps w/sandbag 40/30lb  25 Kettlebell Swings 24/16kg  2 Rope Climbs  20 Overhead Lunge steps w/sandbag 20 Kettlebell Swings  2 Rope Climbs  15 Overhead Lunge steps w/sandbag 15 Kettlebell Swings  2 Rope Climbs  10 Overhead Lunge steps w/sandbag 10 Kettlebell Swings  2 Rope Climbs  5 Overhead Lunge steps w/sandbag 5 Kettlebell Swings  1 Rope Climb  &nb

Thursday, August 30th

August 29, 2012
Strength  Back Squat 1,2,3 x3 (add 5lbs to last week)  WOD 10 Box Jumps 24/20'  10 Pullups  400m Run  5 Rounds    Games Prep Row 30 Seconds Rest 30 Seconds  30 Rounds  15 GHD Situps  15 Back Extensions  3 rounds for quality 

Wednesday, August 29th

August 28, 2012
Strength  Clean and Jerk 5,5,3,3,1,1,1,1 WOD "Grace"  30 Power Clean and Jerks for Time  135/95lbs  *Scale weight accordingly    Games Prep Front Squat 3x5 

Tuesday, August 28th

August 27, 2012
Skill Handstand Pushups, Holds, freestanding  WOD 5 Handstand Pushups  10 Ball Slams 30/20lb  15 Wallballs  15 Minute AMRAP    Games Prep EMOM 10 Mins- 1 Deadlift @85% of 1RM

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