Wednesday, February 19th, 2014

Workout of the Day Front Squat Find your 3 rep max. 3, 3, 3, 3, 3, 3 then CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder-to-overhead  10 Deadlifts 15 Box jumps  LEVEL 1 75#/45# 20″/12″   LEVEL 2 95#/55# 24″/20″   LEVEL 3 115#/75# 24″/20″ …

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HAPPY FAMILY DAY!!!

  Workout of the Day Family WOD!!! Complete the following WOD’s relay style in teams of 4 or less (only one person works at a time).  WOD 1: 7min AMRAP 10m Bear Crawl 10 Box jumps 10m Bear Crawl REST: 2 minutes WOD 2: 7min AMRAP 10m OH lunge 10 Sit ups 10m OH lunge…

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Saturday, February 15th, 2014

Workout of the Day Complete with a partner: 30 minute time cap WOD A 21-15-9 Burpees Box Jumps 24″/20″ KB Swings 53#/35# 400 M Run WOD B Pull Ups Deadlifts 185#/135# Push Press 75#/55# 400 M Run Partners: One team member completes 21 of each exercise in WOD A while the other partner completes 21…

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Goodbye Coach Curtis!!!!

Today is Coach Curtis’ last day with us. We are very sad to see him go, however, he will be an excellent addition to the Windsor Fire Department. If you have one last pleasure of being coached by Curtis this evening, be sure to give him a big hug! All the best Curtis! Be sure…

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Tuesday, February 11th, 2014

Workout of the Day Chest to Bar Chin Ups 5, 5, 5, 5, 5 then “Air Force” (95#, 65#) Complete the following: 20 thrusters 20 sdlhp 20 push jerks 20 oh squats 20 front squats **Every minute on the minute complete 2 burpees over barbell :)** LEVEL 1 55#/35#   LEVEL 2 75#/45#   LEVEL…

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Monday, February 10th, 2014

Workout of the Day Clean & Jerk Find your 5 rep max. 5, 5, 5, 5, 5 then 7 minute AMRAP 3 burpees 6 pistols (alternating legs) 9 sit ups LEVEL 1 Ring supported pistols OR Squats   LEVEL 2 Ring OR Rig supported pistols   LEVEL 3 Rx’d   Compare to September 9th: https://highlandstrength.ca/monday-sept-9th-2013/…

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Saturday, February 8th, 2014

Workout of the Day Team WOD: 20 minute time cap **In teams of 3 – one person must always be rowing, while the other 2 are alternating reps on the following movements. You can only switch the person who is rowing when a movement has been completed. E.g when 100 box jumps have been completed,…

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