CrossFit Langley - Bootcamps in Langley, BC. http://crossfitlangley.com Get in shape and lose the fat Fri, 01 Mar 2013 15:57:57 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 http://crossfitlangley.com http://crossfitlangley.com/img CrossFit Langley - Bootcamps in Langley, BC. Workout of the day http://crossfitlangley.com/workout-of-the-day/workout-of-the-day-858/ http://crossfitlangley.com/workout-of-the-day/workout-of-the-day-858/#comments Fri, 01 Mar 2013 15:57:57 +0000 Coach http://crossfitlangley.com/?p=6754 Workout up to a Heavy Deadlift

Then 21-15-9
Deadlifts
Burpees

Bootcamp in Langley

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4 rds
3x power clean + 8 Push press=24 reps
300m row

Finish 5rds
5x powerclean+push press
5x burpees
9x situps

WOD of the day

WOD of the day

]]> http://crossfitlangley.com/workout-of-the-day/workout-of-the-day-857/feed/ 0 Workout of the Day http://crossfitlangley.com/wod/workout-of-the-day-856/ http://crossfitlangley.com/wod/workout-of-the-day-856/#comments Thu, 24 Jan 2013 23:54:14 +0000 Coach http://crossfitlangley.com/?p=6742 Warmup 5 rds
100m row
5 ball slams
8 sit-ups

5rds
10x KB swings
5 HSPU

4rds
Rope climb L position
6x chest to bar pull-ups
15x push-ups
andy

]]> http://crossfitlangley.com/wod/workout-of-the-day-856/feed/ 0 Workout of the Day http://crossfitlangley.com/wod/workout-of-the-day-855/ http://crossfitlangley.com/wod/workout-of-the-day-855/#comments Thu, 13 Dec 2012 16:28:17 +0000 Coach http://crossfitlangley.com/?p=6729 Warmup 4 rds
Strict press 4 reps
3 dead hang pull-ups

Strict press
5-3-1-1-1

Max rds in 12 min
2x push press
4x pull-ups
8 squats

]]> http://crossfitlangley.com/wod/workout-of-the-day-855/feed/ 0 Workout of the Day http://crossfitlangley.com/wod/workout-of-the-day-854/ http://crossfitlangley.com/wod/workout-of-the-day-854/#comments Tue, 20 Nov 2012 18:44:02 +0000 Coach http://crossfitlangley.com/?p=6704 Floor Press 5×5

For time 6 rds

7x thrusters95/65

7x pullups

 

]]> http://crossfitlangley.com/wod/workout-of-the-day-854/feed/ 0 Workout of the day http://crossfitlangley.com/workout-of-the-day/workout-of-the-day-853/ http://crossfitlangley.com/workout-of-the-day/workout-of-the-day-853/#comments Thu, 15 Nov 2012 19:54:12 +0000 Coach http://crossfitlangley.com/?p=6699 Strength Front squat

work up to a heavy single

then some isolation movement

3 set DB press

3 sets DB lateral raises

]]> http://crossfitlangley.com/workout-of-the-day/workout-of-the-day-853/feed/ 0 Workout of the Day http://crossfitlangley.com/workout-of-the-day/workout-of-the-day-852/ http://crossfitlangley.com/workout-of-the-day/workout-of-the-day-852/#comments Mon, 29 Oct 2012 21:26:45 +0000 Coach http://crossfitlangley.com/?p=6692 Ladder 7-1 Back Squat
x2 lunges
This means go heavy, if you think lifting weights will make you “big” think again. Eating will make you “big” lift heavy to get strong and burn more calories. Here is LeeAnn @ a body weight of 125Lbs squatting 270lbs.

]]> http://crossfitlangley.com/workout-of-the-day/workout-of-the-day-852/feed/ 0 Workout of the Day http://crossfitlangley.com/workout-of-the-day/workout-of-the-day-851/ http://crossfitlangley.com/workout-of-the-day/workout-of-the-day-851/#comments Fri, 26 Oct 2012 14:53:17 +0000 Coach http://crossfitlangley.com/?p=6688 10-1 ladder
Horizontal pull-ups
Push-ups
1-10 ladder
Pull-ups
Sit-ups

The morning crew workin out hard

]]> http://crossfitlangley.com/workout-of-the-day/workout-of-the-day-851/feed/ 0 Workout of the day http://crossfitlangley.com/workout-of-the-day/workout-of-the-day-850/ http://crossfitlangley.com/workout-of-the-day/workout-of-the-day-850/#comments Mon, 15 Oct 2012 21:54:03 +0000 Coach http://crossfitlangley.com/?p=6683 Every 2 min do for 12 min
6x pullups
6x bicep curl+push press
6x ball slams
1-2-3-4-5-6-5-4-3-2-1
1 round of cindy
power clean 135/95

]]> http://crossfitlangley.com/workout-of-the-day/workout-of-the-day-850/feed/ 0 Workout of the day http://crossfitlangley.com/workout-of-the-day/workout-of-the-day-849/ http://crossfitlangley.com/workout-of-the-day/workout-of-the-day-849/#comments Tue, 02 Oct 2012 04:16:50 +0000 Coach http://crossfitlangley.com/?p=6678 300m row
25 box step ups
300m row
25 box step ups
300m row
25 box step ups

Ladder 10-1
Wall ball
Pullups
Push press 95/65

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