Paul Kane CrossFit

Paul Kane CrossFit

 

WOD    ~  Work-Out-Of-The-Day

LINKS


June 6 & 9

Front Support x 3

Band Pull Aparts 15 x 3

Russian Twist 15 x 3

 

WOD

10-9-8-7-6-5-4-3-2-1

Hollow Rock

Med Ball Cleans

 

June 4 & 5

WOD 3 min per station: 1 min rest

Sled Drag x 3

10 Push Ups

5 Medball Lengths

20 sec med ball hold

10 Kettlebell Swings: Bicep Swing 5 each arm

10 Sit Ups

40 Single Skips

10 Front Squat

 

June 3

WOD Modified Barbara

3-5 Rounds

10 Pull Ups

15 PushUps

20 SitUps

25 Air Squats

Rest 2 min between rounds

 

May 29 & June 2

WOD Chipper

Row 500 m

40 Sit Ups

30 Box Jumps

20 Push Press

10 Burpee Slam Balls

 

May 28 & 29
CrossFit Games Day

RESULTS

  • 1st Place - Fittest Female in 2014 Denzelle Bourgeois
  • 2nd Place - Savannah Weber
  • Most Double Unders in a Minute Competition - 1st place - Megan Lawrence
  • Fastest person to complete 150 m Row - 1st place - Denzelle Bourgeois
  • Overall Best Technique & Movement Standards for entire field male & female - Savannah Weber
  • All females from PK finished in the top 10 - unreal performances by these students but even better attitudes and representation of PK!!

More pictures in the gallery below.

 

Competitors
 AJ Hambly
Savannah Weber
Denzelle Bourgeois
Lindsay Riege
Rebecca Alano
Jill Wiberg

Sydney Koroluk

Jenelle Desharnais
Megan Lawrence

 

 

 

May 27
Rollers, Rest & Reflect
 
May 23 & 26
Make It 8 Warm Up
Pull Up Complex
 
AMRAP 6 Min
10 Wall Balls
20 Double Unders
 
May 21 & 22
Partner WOD
50 Box Jumps
50 Double Unders
50 Sit Ups
50 Slam Balls
50 Walking Lunges
50 Push Press
 
May 20
1 Min Test: Push Ups
 
WOD "Helen"
3 Rounds for Time
400m Run
21 Kettlebell Swings
12 Pull Ups
 
 
May 15 & 16
Tire Flip Relays
 
WOD
Flippin Grace
As an individual or in partners
30 Tire Flips for Time
 
May 13 & 14
Skill Test: Box Jumps
 
WOD
5 Rounds for Completion
 
400 m Run
10 Hollow Rocks
10 Push Ups
10 Box Jumps
 
May 12 & 13
Skill Test: Sit Ups
 
Team WOD for Time
Teams of 3: One person working at a time, divide all tasks
 
3 x 400m Run
100 DU's
80 Wall Balls (8/10)
60 Push Ups
40 Cal Row
20 Pull Ups
10 Med Ball Laps (16/20) 
 
May 8 & 9

  

Skill Test: Double Unders
     

     

Sled Drags, Band Pull Aparts, Front Support

 
Choice Tabata Box Jumps

 

Sit Ups
Skipping
Burpees
 
 May 6 & 7
PICK YOUR WOD
AMRAP 20:00 min
 
May 5 & 6
Skill Test: Dot Drill
 
WOD "Quarter of Your Life"
25 Pull Ups

 

Run 5 Laps
25 Slam Balls
Run 5 Laps
25 Sit Ups
Run 5 Laps
25 Kettle Bell Swings

 

Run 5 Laps
 
May 1 & 2
WOD AMRAP 17 Minutes
5 Hand Release Push Ups
10 Double Unders
15 Sit Ups
10 Push Press
5 Burpees
Rest 1 Min
 
April 29
CrossFit Edmonton Road Trip

 

Skill: Push Press

Partner WOD
2 Min Stations/1 Min Rest

Tire Flip - Jump In - Jump Out
5 Wall Balls/5 Sit Ups
Farmer Carry 20/35
5 Ring Rows/5 Air Squats

 

 

 

 

 

 

April 28 & 30

1 Min Skill Practice
Skill: Overhead Squat w Dowel

WOD
3 Rounds
400 m run
10 Overhead Squat w Dowel

 

5 Toes to Bar

April 24 & 25
1 Min Skill Test Practice

WOD 
10-9-8-7-6-5-4-3-2-1
1 Min rest between stations

Hollow Rocks & Box Jumps

DU's & Sit Ups

Wall Balls & Slam Balls


April 15 & 23
Air Squat Video Skill Analysis

 

 


Skill: Toes to Bar
Burpee Box Jump Over

WOD
AMRAP 3 Min
5 Pull Ups

 

 

5 Push Ups
5 Slam Balls

April 14 & 16
Skill: Max Handstand Hold x 3
1 Minute Skill Test Practice

WOD
EMOTM
One Bar Facing Burpee and Bar Jump
One Air Squat
Add one each minute: Time cap 15 Minutes

April 10 & 15
Skill: Dot Drill x 3 

AMRAP 12 Minutes
200 Meter Run
10 Push Ups
10 Kettle Bell Swings

April 8 & 9
Skill: Work on 1 min Skill Tests

WOD
"Annie"
50-40-30-20-10
Double Unders
Sit Ups

April 7 & 8
Skill: "Get Your Goat" - work on skill tests

WOD
"Back to the Grind"
4 Min at each Station: 2 Min Rest in between

1 Length Right Leg Lunge, Left Leg Lunge, Broad Jump
2 Turkish Get Ups - One each Arm

4 Laps
10 Medball Cleans

5 Pull Ups
10 DU's

10 Box Jumps
10 Slam Balls

March 26 & 27
Modified Fran
15-9-6
Pull Ups
Thrusters

OR 
3-5 Rounds
5 Pull Ups 
7 Thrusters

March 25
Partner WOD
3 min at each station, 1 partner completing work while other rests
1 min rest in between stations

10 Calorie Row
 
5 Wall Balls
5 Slam Balls

1 Lap Sled Drag
5 Burpees

1 Lap Farmers Carry

5 Ring Rows
10 Sit Ups

March 21 & 24
Skill: Pull Ups

 


 
WOD
*Hardcore
40 - 30 - 20 - 10
Squats
20 - 15 - 10 - 5
Push Ups

OR
*Finisher
30 - 20 - 10
Squats
15 - 10 - 5 
Push Ups

Winners-Of-The-Day

 

March 19 & 20

Skill Work: Turkish Get Ups

 

 

WOD

Ladders 10-1

Choose two couplets and complete with 2 min rest in between

Wall Balls

Slam Balls

 

Kettle Bell Swings

DU's or Lunges

 

Pull Ups

Press or Push Ups

 

Sit Ups

Press or Push Ups


March 18

Skill Work: Agility Ladder Drills

1 Minute Sit Ups Test

 

WOD

3 Rounds

5 Man Makers

30 Air Squats

8 Lengths of the Gym Running


March 14 & 17

Skill: Sled Drags, Band Pull Aparts, Front Support

 

Dot Drill: 1 Min Test

 

WOD

EMOTM

Burpee - add one each minute

Active Rest - DU's for remaining time

Score DU's

*CrossFit Fernie*


March 12 & 13

Skill: Handstand

WOD

3 Min per station: 2 Min rest in between stations

 

 10 DU's or 30 SU's

5 Knee Ups

 

10 Kettlebell Swings

10 Walking Lunge

 

10 Box Jumps

10 Sit Ups

 

20 Sec Plank Hold

10 Press

 

March 11

Skill: Clean

 

WOD

3 Rounds for Completion

5 Med Ball Cleans

10 Hanging Knee Ups

15 Box Jumps

 

March 7 & 10

WOD

Modified Cindy

3 Rounds

5 Pull Ups

10 Push Ups

15 Sit Ups

 

March 5 & 6

Nutrition

Baseline Re-Test

 

 

March 4

Road Trip to CrossFit Edmonton


Skill

Deadlift


Partner WOD

4 min at each station/1 min rest


25 Single Unders

10 SitUps

 

1 Lap Sprint

5 Burpees (no push up)

 

10 Box Jumps

5 Push Ups

 

February 27 & 28

 

Foam Roller & Mobility Work

 

WOD Fast & Furious

3 Rounds for Time

5  Push Ups

10 Wall Balls

15 Air Squats

 

 


February 26th & March 3rd

Chipper WOD "The Hundred"

10 Pull Ups

10 Box Jumps

10 Sit Ups

10 Wall Balls

10 Double Unders

10 Slam Balls

10 Lengths of Gym

10 Push Ups

10 Hollow Rocks

10 Bar Facing Burpees

 

February 25th

 

Skill Work Press

Man Makers

 

WOD

4 Rounds for Time

5 Dumbbell Push Ups

2 Man Makers

5 Dumbbell Squats

2 Sprints Width of Gym

30 sec rest

 

February 20th & 24th

 

Skill Work Pull Ups

Max DU's or SU's in 1 min

 

WOD

Tabata

SitUps

AirSquats

 

February 18 & 19

Skill Work

Max Double Unders in 1 min

Wall Balls

Hollow Rocks

 

WOD

"Add Em Up" - Jason Segger

AMRAP 15 Minutes - Add 1 rep each round

Slam Ball

Hollow Rock

Air Squat

Med Ball Run 1 Length

 

February 14 & 18


Skill Work Front Squat

EMOTM for 10 Minutes

WOD

AMRAP 12 Minutes

1 Half Length Broad Jump - 1 Half Length Walking Lunge

2 Lengths Running with Medicine Ball

5 Kettlebell Swings

5 Push Ups

 

February 12 & 13

 

Skill Work 3 x

Front Support Max Hold

15 Sit Ups

10 Slam Balls

 

WOD

30-20-10

Box Jumps

Air Squats

 

*CrossFit Kids High School Curriculum

 

February 11

 

WOD

Baseline Test for Time

250 meter Row

30 Air Squats

20 Sit Ups

10 Push Ups

5 Ring Rows

 

February 5 & 10

Skill Work - Skipping & DU's

 

WOD 

3 or 4 Rounds for completion

6 Calorie Row

1 Length Walking Lunge

10 DU's or 30 Single

8 Burpees to Target

3 Forward Rolls

 

 

February 3

WOD

Tabata Intervals
20 sec of work: 10 sec of rest

Shuttle Runs - Total number of lines touched
Air Squats - Immediately following shuttle run - no rest

1 Minute Challenge - Max Butterfly Situps

*CrossFit Kids High School Curriculum

 


CrossFit KIDS

 


CrossFit Journal Logo/Link

 


    • Paul Kane CrossFit is located at Paul Kane High School, 12 Cunningham Road, St. Albert, AB T8N 2E9

    • all images are courtesy of and copyrighted by CrossFit Inc.
     
     



    Contact Ms. Lori Olson-Johns,
    (780)459-4405 for information or
    email requests to

    Lori.Olson-Johns@spschools.org