I’m suggesting the following that was posted on main site.

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Today is deck of cards day.
Hearts – kettlebell swings
Diamonds – pull ups
Clubs – rowing
Spades _ tire flips

‘Death by front squat’

With a running clock, the first minute you do one rep, the second minute you do two, third minute you do 3, and so on until you cannot complete the required reps within the current minute.

Men 95, women 65

Post # of rounds and comments

We’ll call this one “Tic Toc”

With a running clock, you start with a 60 seconds of rowing. The amount of calories burned are multiplied by 2, and that score is subtracted from 60. The result is the amount of reps you perform of the following movement that is to be completed by the end of the next 120 second block (2 min) that follows the rowing.

You then row for the next min and so on and so on.

Example, row 60 seconds. You rowed for 14 cal in those 60 seconds. Multiply that by 2, =28, 60-28 is 32. That is the reps of the movement that follows the 2 min of rowing.

continue until you can no longer complete the required reps in 2 mins.

• Row
• Deadlift
• Row
• Push Up
• Row
• Burpees
• Row
• Floor Wipers

Post # of cycles completed…. Fight for it!!!

Check out this video promoting CrossFit.

“Jackie”

1000 m run
50 thrusters (95/65)
30 pull ups

Post time and comments please

New Page added and tab is top right. Pictures.
There are a few pics of pretty much everyone.
Let me know what you think.

More pics will be added, just wanted to experiment a bit.
Feel free to add captions to them…but be nice…revenge can be sweet to the victims

We had a group show up Saturday for the Hero WOD. We raised $120.
Along with that many advised they wanted to come Saturday to be a part of the event but couldn’t make it.
We have decided to extend the donation date to this coming Friday.
When you make it in you can offer a donation if interested. We will take whatever is raised and
Being it to the Red Cross in the name of Sgt Mark Gallagher.

5 rounds for time

5 ring dips
10 sumo deadlift high pull (95/65)
15 kettlebell swing

Post time and comments.

Today’s WOD is in memory of the fallen RCMP officer, Sgt Mark Gallagher.

We meet at the gym, 210 Union St, at 1100am. Hopefully we can get a donation from all who attend. We do the workout, then donate all money obtained to the Red Cross Disaster Relief Fund in the name of Sgt Mark Gallagher.

“Broomstick Mile”
25 Back Squats
25 Front Squats (video link includes Rob Miller Squatting)
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 meters
25 Deadlift
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters
All of this work except for the runs is done with a PVC pipe. The moves are done in synchrony and the run is kept to pace of the slowest runner. Everyone stays together for every rep

Story behind the WOD selection:

CrossFit Moncton owner, Kevin Wood shared this with all affiliates

Tomorrow is Poker Day. We are bringing out the deck of cards.

Every trump represents a movement.

The number on the card is the required reps of that trump.

Watch the videos below for inspiration. Josh Everette has been called the strongest man in CrossFit. He’s a monster. The second video has a mother of 3 destroying Fran

Scott: I added another video to the Grace WOD….something for you to strive for

Movements to be revealed tomorrow.

I am a writing on behalf of CrossFit Saint John, and all CrossFit affiliates of the Maritimes.

The lost life of Sgt Mark Gallagher in Haiti has struck our community as well as that of the Maritimes.

Most of my co-workers have worked with him, or know him and his family.

This tragedy has been a shock to us all.

CrossFit is an international physical training program that honors fallen heroes, military, police, and fire alike.

The CrossFit affiliates in the Maritimes are combining efforts to honor the fallen Sgt Mark Gallagher, and will be

Hosting a Workout of the Day this coming Saturday, January 23, 2010. With this consolidated effort, we will be raising money in his name and donating it to the

Red Cross Disaster Relief Fund. We would like to get the word out that everyone has an opportunity to participate in this community workout.

Each participant would be asked to donate $10 in the name of Sgt Mark Gallagher. Every dollar will be sent to the Red Cross.

As stated, every CrossFit in the Maritimes will be doing the same, at the same time for the same cause.

Any assistance you might be able to give, to get the word out would be greatly appreciated and would help tremendously for this  cause.

Thank you for your time,

Mike Jackson & Amy Wilkins

CrossFit Saint John

www.crossfitsaintjohn.ca

We have joined forces with Simply for Life and K100 for a fitness challenge.

http://www.k100.ca/contests.asp?id=169

Details online and on the radio station.

We are out there, and looking for support.

Have everyone you know call in to register for their chance to take part in this event, or register through the website

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Watch both videos below for demonstrations.

First is the RX’d way of doing them, the second video displays a modified version.

Guys will likely need to use the rings

Post time to comments.

For time:

“Grace”

30 Reps for time of Clean and Jerk.

This guy crushes Grace