CrossFit Total

Deadlift, 1 Rep Max

Shoulder Press, 1 Rep Max

Back Squat, 1 Rep Max

You will have 3 attempts to successfully move the most weight you can in each lift. Rest as needed between attempts. Your score is the total of your maxes in all three.

For more info about this WOD, check out The CrossFit Total - a free download from the CrossFit Journal

Also, click here for the rankings for men and women by bodyweight class for the CFT and see how you measure up.

CrossFit BRIO is located in Saskatoon, Saskatchewan, Canada

"War Frank"

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

Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

Welcome to a new world of muscle up progressions and variations thanks to the case of gymnastics rings we brought back with us from the states! Do GHD sit ups only if you've been actively been doing them in your warm up and WODs, otherwise sub in regular sit ups.

FOR TIME...
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Novice/Rookie: do 20-30-50 rep rounds of Squats, Push Ups, Pull Ups, and Sit Ups. Scale to knee pushups and band assisted pullups as necessary.

The schedule goes back to normal on Mon Mar 8 when David and Jocelyn return. Thanks to Kana for running the show this week!!

CrossFit BRIO is located in Saskatoon, Saskatchewan, Canada

5 Rounds for max reps:

1 min of Wall Balls (20/14lbs)

1 min of Kettlebell Swings (1.5/1pood)

20 Burpees

Rest

Start each round exactly 6 min apart. What remains after you've done the burpees is your rest period. Your score is the total reps of both wall balls and kettlebell swings achieved in all 5 rounds. Classes today are at 8am, noon, and 8pm.

Endurance

3x 7 min intervals with 3min recovery between rounds.

Go for max distance in each of the 7 min rounds

Endurance WODs are posted for our athletes who are training for an upcoming race and CrossFitting an average of 4-5 times per week. To slant the CrossFit program for an endurance event, complete 2 of these WODs per week, a minimum of 3 hours before or 3 hours after the regular CrossFit WOD.

CrossFit BRIO is located in Saskatoon, Saskatchewan, Canada

Running "Jackie"

Run 800m

50 Thrusters (45lbs)

30 Pullups

David and Jocelyn did this one with our friends at CrossFit RFM on Tuesday, so we thought we'd pass it along to you! Classes are happenning today at 8am, 5pm, and 7pm.

Coach's Notes: This is a short, fast, go-hard kinda WOD. Full thruster weight is 45lbs for both men and women. If the weight presents a serious problem, you can scale it to your level.

CrossFit BRIO is located in Saskatoon, Saskatchewan, Canada

"Cindy" AMRAP in 20 mins of:

5 Pullups

10 Pushups

15 Squats

Compare to Dec 29/09

Coach's Notes: Have some strategy to shave off a few seconds each round. Drop off your pullup bar straight into the pushups and hop out of your last pushup right into your first squat. If you must rest, limit your rest periods to 5 or 10 seconds at most. Time it on the clock and get back to work right on your schedule. Go go go!

Each competitor in the 2009 CrossFit Games submitted an athlete profile with the times, scores, and weights from all of the benchmark WODs (the Heroes, the Girls, and the lifts). Here is their ranking based on Cindy scores. While 20 rounds is a decent score for most normal humans, Chris Spealler topped the men with 38 rounds, and Gillian Mounsey and Charity Vale were tied on the female side with 28 rounds.

As pointed out in that post... For you math wizards, that means that Speal is completing 1140 repetitions of work within 1200 seconds. Wow... Just wow...

CrossFit BRIO is located in Saskatoon, Saskatchewan, Canada

Georgia Sectionals WOD #2

For Time: 21-15-9 of

- Thrusters (95/65lb)

- Burpees

Then 30 Deadlifts at 225lb/155lb

Intermediate - use 75/55 for thrusters and 185/135 for the deadlifts
Novice - use 65/45 for thrusters and 155/95 for the deadlifts
Rookie - use 45/30 for thrusters and 105/75 for the deadlifts

CrossFit BRIO is located in Saskatoon, Saskatchewan, Canada

"Garrett"

Three rounds for time of:

75 Squats

25 Ring handstand push-ups

25 L-pull-ups

Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

So we realize that's a pretty nasty workout. Below are the intermediate and novice scaled versions. Watch this video (the 2nd half) for progressive variations of Hand Stand Push Ups.

Intermediate "Garrett"

3 Rounds for Time of:

75 Squats

25 Handstand Pushups (or progressions)

25 Hanging Straight Leg Raises

25 Pullups

Novice "Garrett"

3 rounds for time of:

50 Squats

25 Shoulder Press (strict, as in NO push press or push jerk)

25 Hanging knee raises

25 Pullups

What is a Ring Handstand Pushup anyway?

CrossFit BRIO is located in Saskatoon, Saskatchewan, Canada