CrossFit Langley - Bootcamps in Langley, BC. http://crossfitlangley.com Get in shape and lose the fat Sun, 19 Feb 2012 23:19:36 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 http://crossfitlangley.com http://crossfitlangley.com/img CrossFit Langley - Bootcamps in Langley, BC. Workout of the Day http://crossfitlangley.com/wod/workpout-of-the-day/ http://crossfitlangley.com/wod/workpout-of-the-day/#comments Wed, 18 Jan 2012 04:54:09 +0000 Coach http://crossfitlangley.com/?p=5970 5rds
12x du
3x pullups
8x situps
7x ball slams

The Big "24"
power clean + push press BW loading
weighted pullups 45/25

Finish 2 rds
60sec planks
10x clapping pushups
10x T2B

]]> http://crossfitlangley.com/wod/workpout-of-the-day/feed/ 0 Workout of the Day http://crossfitlangley.com/wod/workout-of-the-day-788/ http://crossfitlangley.com/wod/workout-of-the-day-788/#comments Tue, 17 Jan 2012 04:48:26 +0000 Coach http://crossfitlangley.com/?p=5965 Posted Monday Jan 16th

The rest of this workout is posted in the members area

[ismember] Members Only [/ismember]

 

]]> http://crossfitlangley.com/wod/workout-of-the-day-788/feed/ 0 Friday’s Fun http://crossfitlangley.com/wod/fridays-fun/ http://crossfitlangley.com/wod/fridays-fun/#comments Fri, 13 Jan 2012 18:41:48 +0000 Coach http://crossfitlangley.com/?p=5953 [nonmember] 3rds warmup
200m row
10x hanging squat cleans
rest 2min and repeat

3rds
500m row
10x push press 95/65
rest 2 min and repeat[/nonmember]
Bootcamps in langley
3rds Click to see rest of this post
[ismember]8x pullups
8x ring dips
8x KB Swings
8x pushups
50 ft farmers walk[/ismember]

]]> http://crossfitlangley.com/wod/fridays-fun/feed/ 0 Workout of the day http://crossfitlangley.com/wod/workout-of-the-day-787/ http://crossfitlangley.com/wod/workout-of-the-day-787/#comments Thu, 12 Jan 2012 17:52:48 +0000 Coach http://crossfitlangley.com/?p=5944 Warmup 4rds
15x du's
5x DL with 45 bar
3x strict pullups (no kipping)
7x b. extension

Deadlift
2-2-2-2-2
Inbetween rd big box jumps 8 reps

Finish with conditioning 3rds
200m row
10x DL 135/95
10x KTE
10x Push press
10x pushups
10x situps
Crossfit Langley

]]> http://crossfitlangley.com/wod/workout-of-the-day-787/feed/ 0 Workout of the Day http://crossfitlangley.com/wod/worhout-of-the-day/ http://crossfitlangley.com/wod/worhout-of-the-day/#comments Wed, 11 Jan 2012 17:30:18 +0000 Coach http://crossfitlangley.com/?p=5941 Wednesday's workout
Crossfit in Langley, BC

]]> http://crossfitlangley.com/wod/worhout-of-the-day/feed/ 0 Workout of the day http://crossfitlangley.com/wod/workout-of-the-day-785/ http://crossfitlangley.com/wod/workout-of-the-day-785/#comments Tue, 10 Jan 2012 19:57:25 +0000 Coach http://crossfitlangley.com/?p=5923 Warmup 4rds
3x strict wide grip pullups
15x dus
7x b slams

Power cleans
5x reps try increase the load each rd
6x pullups

Finish with a 10rd
100m sprint row
5x pushups
7x situps
Crossfit Gyms in langley

]]> http://crossfitlangley.com/wod/workout-of-the-day-785/feed/ 0 Workout of the Day http://crossfitlangley.com/wod/workout-of-the-day-784/ http://crossfitlangley.com/wod/workout-of-the-day-784/#comments Mon, 09 Jan 2012 22:13:05 +0000 Coach http://crossfitlangley.com/?p=5917 Warmup 4rds
100m row
4x pullups
8x walking lunges
5x b squats with bar

Strength
Back Squat
8-8-6-6

Finish with 2 sets of 20x reps 135/95

AMRAP in 8min
25ft walking lunges
4x KTE
7x situps

]]> http://crossfitlangley.com/wod/workout-of-the-day-784/feed/ 0 Workout of the Day http://crossfitlangley.com/wod/workout-of-the-day-783/ http://crossfitlangley.com/wod/workout-of-the-day-783/#comments Mon, 02 Jan 2012 22:25:33 +0000 Coach http://crossfitlangley.com/?p=5903 Warmup 4rds
150m row
7x ball slam
7x situps

Front Squat
5-5-5

AMARAP in 10
7x KTE
3x Burpees
3x DB Snatches 35/25
7x Situps

]]> http://crossfitlangley.com/wod/workout-of-the-day-783/feed/ 0 Workout of the Day http://crossfitlangley.com/wod/workout-of-the-day-786/ http://crossfitlangley.com/wod/workout-of-the-day-786/#comments Thu, 29 Dec 2011 17:31:11 +0000 Coach http://crossfitlangley.com/?p=5928 [nonmember] This workout posted on Dec 29th is for members only :mrgreen:

[/nonmember]

 

[private_bronze]

Fifthly Fifty

50x box jumps

50x pullups

50x KB swings

50x wall balls

50x du's

[/private_bronze]

]]> http://crossfitlangley.com/wod/workout-of-the-day-786/feed/ 0 Workout of the Day http://crossfitlangley.com/wod/workout-of-the-day-782/ http://crossfitlangley.com/wod/workout-of-the-day-782/#comments Thu, 29 Dec 2011 02:12:50 +0000 Coach http://crossfitlangley.com/?p=5889 Warmup 3rds
20x du's
10x squats
4x wide grip pullups

Back Squat 8-8-8

Barbell lunge 8 reps 95/65 3 sets
DB lunge 45x2/ 30x2 8 reps 3 sets

8min AMRAP 8 min
8x du's
8x situps
8x lunges

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