CrossFit Last Duel

at 1 Sherbrooke St. East , K7H 1A1

CrossFit Last Duel Perth, On Constantly varied functional movement performed at high intensity


CrossFit Last Duel
1 Sherbrooke St. East
Perth , ON K7H 1A1
Canada
Contact Phone
P: (613) 430-4136
Website
http://www.crossfitlastduel.com

Opening time

  • Mondays: 06:00- 07:00, 17:00- 18:00
  • Tuesdays: 06:00- 07:00
  • Wednesdays: 06:00- 07:00, 17:00- 18:00
  • Thursdays: 06:00- 07:00
  • Saturdays: 09:00- 10:00

Partner WOD Run 400m together 100 Wall Balls 200 Double Unders 100 Push-ups 200 Sit-ups 100 Slam Balls 200 Air Squats Run 400 m together Only one partner working at a time. 2nd partner rests.

Published on 2015-10-02 18:00:00 GMT

Friday, October 2, 2015 Skill Toes to Bar Knees to Elbow Skin the Cat Complete 5 reps each - 3 sets WOD 5 rounds for time of: row 500 m 10 OHS (95/65)

Published on 2015-10-02 00:21:54 GMT

Foundations Course We are offering a beginner's course. The course will start when we have at least six people registered. If you or anyone you know is interested they can sign up on the board at the gym or by sending an email to crossfitlastduel@gmail.com. The program consists of 12 classes. Three one hour classes per week for 4 weeks. Monday and Thursday 5:15 pm Saturday 8 am Note: Our regular schedule classes are not cancelled. Experienced CrossFit athletes are welcome to come in and workout. The Workouts will be posted as per normal.

Published on 2015-10-01 01:06:22 GMT

Thursday, October 1, 2015 Skill/Strength Shoulder Press 5 X 5 WOD Complete for time: Run 200 m 10 Ring Dips 10 Hollow Rocks 10 Box Jumps Run 200 m 9 Ring Dips 9 Hollow Rocks 9 Box Jumps Run 200 m 8-7-6-...work your way down to 1

Published on 2015-10-01 00:44:18 GMT

Wednesday, September 30, 2015 Skill/Strength Power clean Set new 1 RM Then 3 reps of 3 @ 85% WOD For time: Run 800m 100 x Kettlebell Swings @ 24/16kg Run 800m

Published on 2015-09-29 18:00:00 GMT

Tuesday, September 29, 2015 Skill/Strength Back squat EMOTM for 12 mins 2 reps @ 80% WOD Tabata Something Else + Burpees” Complete 40 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, the fourth 8 intervals are Squats and finally, the last 8 intervals are Burpees. There is no rest between exercises.

Published on 2015-09-28 20:03:24 GMT

Monday, September 28, 2015 Skill/Strength Handstand walk 5x max cal row in a minute WOD For time: 30 x Thrusters (95/65) 30 x Pull-ups 30 x Burpees 21 x Thrusters (95/65) 21 x Pull-ups 21 x Burpees 12 x Thrusters (95/65) 12 x Pull-ups 12 x Burpees

Published on 2015-09-27 19:27:27 GMT

Sunday, September 27, 2015 Skill/Strength Sumo Deadlift High Pull EMOTM for 10 minutes - 8 reps WOD 3 rounds, for time: 800m Run 30 x Shoulders to Overhead (95/65) 60 x Squats 15 x Pull-up - Toe to Bars

Published on 2015-09-26 18:00:00 GMT

Time change alert!! This Saturday's class has been changed from 9 am to 10:30 am. The class will return to 9 am next weekend. We apologize for any inconvenience!

Published on 2015-09-25 19:27:18 GMT

Saturday, September 26, 2015 Skill/Strength Overhead Squat Set new 1RM WOD Team Workout 12 minute AMRAP, for total number of Burpees (teams of 2): Handstand Hold, MAX time (one partner) swap to Burpees Burpees, MAX reps (other partner) swap to handstand

Published on 2015-09-25 18:00:01 GMT

Friday, September 25, 2015 Skill/Strength Clean and Jerks 10 x 1 WOD a) 4 minutes AMRAP of: 20 x Kettlebell Swings @ 24/16kg 7 x Power Clean @ 60/40kg ***REST 2 MINUTES*** then.... b) 4 minutes AMRAP of: 20 x Kettlebell Swings @ 24/16kg 7 x Power Clean @ 60/40kg

Published on 2015-09-24 18:00:01 GMT

Thursday, September 24, 2015 Skill/Strength Good mornings 5x5 Clean Pulls 6x1 WOD 12 minute AMRAP: 6 Deadlifts 7 Toes to Bar 18 Air squats

Published on 2015-09-23 18:00:01 GMT

Wednesday, September 23, 2015 Skill/Strength Bar complex: 1 C2B + 1 Pull-up + 1 T2B + 1 K2E 5 attempts at max reps Jumping Back Squats WOD 3 Rounds, for time of: Run 400m with 45 pds 30 x Box Jumps @24/20" 30 x Wall Balls

Published on 2015-09-22 18:00:00 GMT

Tuesday, September 22, 2015 Skil/Strength Snatch from blocks Heavy singles WOD “Christine” 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″

Published on 2015-09-21 18:00:01 GMT

Monday, September 21, 2015 Skill/Strength 5x5 OHS 5x5 Front Squat 5x5 Back Squat Increase weight each set WOD Row 1000 75 Double under 50 Kettle bell swing (24/16) 25 Handstand push up

Published on 2015-09-20 18:00:00 GMT

Sunday, September 20, 2015 No skill WOD In teams of 2 or 3 people- 40 minute time cap 400 m run 20 Power Cleans (95/65) 20 Pull ups 400 m Run 19 Power Cleans 19 Pull ups 400 m Run 18 Power Cleans 18 Pull ups 400 m Run, 17, 17, 400 m run 16 and 16….all the way to 1!!

Published on 2015-09-19 18:00:01 GMT

Saturday, September 19, 2915 Skill/Strength Push Press 5x5 Power Clean 5x3 WOD AMRAP in 20 minutes of: Run 200m Tire Flip 1M/3F 30 Walking Lunge Steps

Published on 2015-09-18 18:00:01 GMT

Friday, September 18 Strength/Skill Deadlift 7x3 WOD For load and reps: 1 min Snatch (medium load) 1 min Rest 1 min Snatch (med/heavy load) 1 min Rest 1 min Snatch (heavy load) 1 min Rest 1 min Snatch (med/heavy load) 1 min Rest 1 min Snatch (medium load) *Guide to weight selection. The medium load should be a weight that allows you to do groups of touch and go reps but not so light that you can touch and go for the whole minute without breaking – example 10-15 reps. The medium/heavy load should be a weight that is too heavy for touch and go but should allow repetitive singles – example 6-10 reps. The heavy load should definitely be singles which require a definitive reset between lifts – example 3-5 reps.

Published on 2015-09-17 23:54:13 GMT

Thursday, September 17, 2015 Strength/Skill Split Jerk 7x1 WOD Ascend as far as possible in 12 minutes: 5 Push-ups 10 Sit-ups 20 Double-unders 10 Push-ups 20 Sit-ups 40 Double-unders 15 Push-ups 30 Sit-ups 60 Double-unders 20 Push-ups 40 Sit-ups 80 Double-unders etc. etc.

Published on 2015-09-16 23:50:59 GMT

Wednesday, September 16, 2015 Skill/Strength 3 Position snatch WOD EMOM x 5: 1 x Clean and Jerk (70%-75%-80%-85%-90%) *Rest 2 min. EMOM x 5: 1 x Clean and Jerk (75%-80%-85%-90%-95%) Rest 2 min. EMOM x 5: 1 x Clean and Jerk (80%-85%-90%-95%-100%) Rest 2 min. EMOM x 5: 1 x Clean and Jerk (85%-90%-95%-100%-100%+)

Published on 2015-09-16 00:42:00 GMT

Tuesday, September 15, 2015 Skill/Strength Muscle-up progression WOD AMRAP in 3 minutes: 10 Pull-ups 15 Overhead Squats (65/45) 20 Box Jump Overs 24/20″ 25 Push Jerk (65/45) 30 Kettlebell Swings (50/25) 35 Deadlift (65/45) 40 Double-unders Rest 3 minutes AMRAP in 6 minutes: 10 Pull-ups 15 Overhead Squats (65/45) 20 Box Jump Overs 24/20″ 25 Push Jerk (65/45) 30 Kettlebell Swings (50/25) 35 Deadlift (65/45) 40 Double-unders Rest 3 minutes For time: 10 Pull-ups 15 Overhead Squats (65/45) 20 Box Jump Overs 24/20″ 25 Push Jerk (65/45) 30 Kettlebell Swings (50/25) 35 Deadlift (65/45) 40 Double-unders

Published on 2015-09-14 18:00:00 GMT

Monday, September 14, 2015 Skill/Strength 5 Rounds of the following complex: 5 barbell rows + 5 hang power cleans + 5 push jerks WOD AMRAP in 20 minutes: Run 200m 50m Farmers Carry 30 sec. Handstand Hold

Published on 2015-09-13 18:00:01 GMT

Sunday, September 13, 2015 Skill/Strength Snatch High Pull 4x2 Handstand holds (facing wall) 3x 60 secs WOD Complete for time: 50 Back Squats (100/65) 25 Burpees (over barbell) 15 Hang Power Cleans (100/65) 35 Front Squats (100/65) 25 Burpees (over barbell) 10 Hang Power Cleans (100/65) 20 Overhead Squats (100/65) 25 Burpees (over barbell) 5 Hang Power Cleans (100/65)

!-- Global site tag (gtag.js) - Google Analytics -->