Football Warmup Video

Solving problems with the tunnel the foot strike Video

Spealler Warmup Video

Tabata
Bottom to Bottom Squat
Run 1 mile

Getting organized before Squatting  Video

Standard CrossFit Warmup

50 V-outs

Deadlift
2-2-2-2-2-2-2-2-2-2
Rest 1 minute between sets

High Hamstring tear Video

Football Warmup Video

For Time:

25 Walking Lunge steps
20 Pullups
50 Box Jumps, 20"
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebell Swings, 2 Pood
30 Situps
20 Dumbell Hang Squat Cleans @ 35 Lbs
25 Back Extensions
30 Wallball, 20Lbs, 10'
3 Rope Ascents, 15'

Recovering Your Jumping Calves and Dehydration Check Video

Spealler Warmup Video

Tabata
Sumo Deadlift High Pull

Fight Gone Bad ready Sumo Shoulders  Video

Standard CrossFit Warmup

Thruster

3-3-3-3-3-3-3

Football Warmup Video

Team Workout

100 Thrusters (115/75 Lbs)
100 Push-ups
100 Hang Power Clean (115/75 Lbs)
100 Ring Dips
100 Overhead Squats (115/75 Lbs)
Only one team member can be working at any given time.  All 100 reps must be completed before moving to the next movement.

Ring SHoulders and Shoulder Stability Video

Standard CrossFit Warmup

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

 One minute of silence will be held before the commencement of each class.

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Standard CrossFit Warmup

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

 "Wilmot"

6 Rounds For Time OF:
- 50 Squats
- 25 Ring Dips

Standard CrossFit Warmup

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Standard CrossFit Warmup

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

"Stephen"

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Standard CrossFit Warmup

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Dumbbell split clean - video [wmv] [mov]

Football Warmup Video

As a team:

Accumlate 20,000 pounds in the ground to overhead

Thinking Through Big  Video

Football Warmup Video

Meadows
20 Muscle-ups
25 Lowers from inverted hang from the rings, slowly, with straight body and arms
30 Ring Handstand Pushups
35 Ring Rows
40 Ring Push-ups

Load Ordering the checticles..dipping and pressing  Video

Spealler Warmup Video

3 Rounds for Max Pullups

Rest 2 minutes between attempts

Front Squat
3-3-3-3-3

Squatting with Turned Out Feet  Video

Football Warmup Video

AMRAP - 20 Minutes
Deadlift 135 / 95 Lbs x 9
Push-ups x 12
Box Jump 24" x 15

Two Joint Muscles and your hips  Video

Football Warmup Video

Accumulate 5 minutes of handstand holds.  Do 3 ring dips for every break taken.

15-12-9-6-3 Reps of
Power Clean 135 / 95 Lbs
Bar facing burpee's

Olympic Lifting Mobility Video

Spealler Warmup Video

For Time:

100 Pushups
100 V-ups
100 Air Squats

Weighted Pullups
3-3-3-3-3

Liquid Kayak Camp and Lat Hell Video

Spealler Warmup Video

Fight Gone Bad
3 Rounds, 1 minute rest between rounds:
Wall Ball, 20 Lbs, 10'
Sumo Deadlift High Pull
Box Jumps, 20"
Push Press
Row for Calories

Burgener Warmup and

Football Warmup Video

CRossFit Total
1 Rep of:

Back Squat
Shoulder Press
Deadlift

THe Lower Body Basic List Video

Spealler Warmup Video

 5 rounds for quality
5 Skin the cats
5 Handstand pushups

Video

Five rounds for time
3 cleans
Burpies x 20

Plan ahead and mobilize  Video

Standard CrossFit Warmup

Practice for 10 minutes:
Pullover on bar
Finish with:
3 minute hollow rock
Video

AMRAP 10 minutes
Wallball, 20 Lbs x 15
Rope Climb, 15', 1 ascent

Box Squat Tension Video

Spealler Warmup Video

"Hansen"
Five rounds for time
Kettlebell, 2 pood, x 30
Burpies x 30
GHD Situps x 30

BAsic upper body mobility Video

Football Warmup Video

Team "Jackie" (per individual)
1000m Row
50 4x 5Lb Thrusters
30 Pullups

Professional Ballet Dancer calves Video

Spealler Warmup Video

For Time
Practice 10 minutes
Kick up to and Handstand Hold

Video

Five rounds for time

Deadlift 185lbs x 15
Toes to Bar x 15

Better hip positioning for better pulling Video

Football Warmup Video

 For Quality:

100 Hollow Rocks

Five Rounds for Time
40 Double Unders
30 Box Jumps 24"
20 Ketllebell Swings 1.5 Pood

Mobilize at the Position of Restriction Video

Burgener Warmup Video

For Time:
200 Airsquats
300 Double Unders

Shoulder Press

5-5-5-5-5

Fight Gone Bad Push Press Prep Video