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March 18, 2018

Crossfit Armoury - March 18, 2018: #INVEST Sunday WOD

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February 11, 2015

Last 4 months; Oly Lifting, Powerlifting, Yoga, Crossfit... finding Balance

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#INVEST7
1 mile Run2
1 RM Back Squats6
1 RM Bench Press1
1 RM Box Jumps1
1 RM C&J1
1 RM Clean2
1 RM Clean & Jerks4
1 RM Clean and Jerk2
1 RM Deadlift7

1 RM Front Squat2
1 RM Front Squats3
1 RM Hang Squat Clean1
1 RM Jerk1
1 RM Max Pullups1
1 RM Overhead Squat2
1 RM Snatch7
1 RM Split Jerk from Rack1
1 RM Split Jerks1
1 RM Squat Clean1
1 RM Squat Clean Thursters1
1 RM Strict Press5
1 RM Thrusters2
1.5 Front Squat1
10 - 1 WOD1
10 Burpees over Rower1
10 meter Sprints1
10 Minute AMRAP3
10 Minute EMOM1
10 Pull Ups1
100 air squats1
100 Back Squats1
100 day Burpee Challenge1
100 Double Under3
100 kettlebell swings2
100 meter shuttle run sprints1
100 Sit-ups3
100% RAW1
1000 meter row2
1000 meter Run1
11 minute AMRAP1
12 days of Xmas1
12 Minute AMRAP7
12 Minute EMOM2
12.12
1200 meter run1
13.3 + Some1
14 Minute AMRAP1
14.1x1
15 Min AMRAP2
15 Power Snatches1
15.5 WOD1
150 lb1
155 lb1
16 Minute AMRAP1
1600 m run1
1600 meter run1
18 Minute AMRAP1
2 coaches on the floor1
2 Minute Max1
2 minute Turtle1
2 RFT3
2 RM Front Squat1
2 RM Shoulder Press1
2 RM Thruster1
2 years at Crossfit Armoury1
20 Minute AMRAP3
200 meter run3
200 meter Shuttle run2
2000 meter row4
2012 OPEN Test1
20182
202 stairs1
21 minute EMOM1
21-15-92
24 EMOM1
24 Workouts1
25 Calorie Row2
25 Meter Overhead Walking Lunges with Kettlebell1
25 x 81
250 meter Row3
271
2nd year1
3 Minute AMRAP2
3 Point Plank1
3 position Clean + Jerk1
3 RFT2
3 RFT; Push Ups1
3 RM Back Squat2
3 RM Front Rack Walking Lunge1
3 RM Push Press1
3 weeks of updates1
30 Double Under1
30 min AMRAP1
30 Squat Snatch1
300 meter Row4
300 meter Shuttle Run1
3000 meter ROW1
350 meter row1
4 minute Handstand1
4 months off blogging1
4 RFT2
4 RM Back Squats2
40 min AMRAP1
400 m Run2
400 meter row3
400 meter run13
400 meter sprint1
45 minutes1
45 second plank1
5 K run1
5 Minute AMRAP2
5 RFT2
5 RM Back Squats2
5 RM Deadlift2
5 RM front squat1
5 RM shoulder press1
5 rounds1
501
500 meter Row5
5000 meter ROW1
5k1
5K Partner Row1
6 AM1
6 Minute AMRAP2
6 RFT1
6 RM Back squat1
60 days1
600 meter ROW1
7 Minute AMRAP3
7 RFT1
75 thrusters1
8 minute AMRAP1
8 minute Double Under1
8 minute Handstand1
8 rounds for time1
800 m Run1
800 meter row1
800 meter run5
9 months of crossfit1
90 Days of Crossfit; my post analysis1
abmat situps1
Above knee power clean1
Above knee Power Snatch2
Above knee squat Clean2
Above knee squat snatch2
Accessory work3
Achilles1
Active Recovery1
Advance Group1
Air Squats11
AirBike5
Airbikes2
AJ Facendi1
Alex Parker1
ALT day3
Alternating KB Squat Snatch1
Amber Grant1
AMRAP4
AMRAP Cleans1
AMRAP Dips1
AMRAP HSPU1
AMRAP Thrusters1
Anabolic State1
arc rolls1
arch1
Arizona1
armoury strong2
Arty1
Assault Bike2
Atlas Stones2
Axle Bar1
Axle Bar Deadlifts2
Back Extensions1
Back Rack Walking Lunges2
Back Rack Weighted Walking Lunge1
Back Squat9
Back Squats19
Back to Crossfit1
Backward Walking Lunges1
Backwards Bear Crawl1
Bad Math1
Balance1
Banded Good Mornings1
Bar Dips2
Bar Facing Burpee5
Bar Muscle Ups8
Barbell complex1
barbell hip thrusters1
Battle on the Border1
Battle on the Border Prep1
Bear Complex2
Bear Complex w/Barbell1
Bear Complex w/Dumbells1
Bear Crawl10
Beast Mode1
Behind the neck Push Jerk1
Behind the neck Push Press1
below knee power clean1
Below knee Power Snatch2
below knee Squat clean2
Below knee Squat Snatch3
Ben over row1
Bench Press7
benchmark1
Benchmark Angie1
Benchmark Annie1
Benchmark Barbara2
Benchmark Cindy4
Benchmark Crossfit Total1
Benchmark Diane2
Benchmark Elizabeth1
Benchmark Filthy Fifty1
Benchmark Fran2
Benchmark Grace4
Benchmark Helen3
Benchmark Isabel3
Benchmark Jackie4
Benchmark Kelly1
Benchmark Nasty Girls1
Benchmark Nicole3
Benchmark The Chief1
Benchpress1
Bent over Supinated rows2
Bertrand Russell1
Big Four1
Big Gifts for Little Lives1
Big Lifts 21
birthday week1
Birthday WOD2
Blog Update1
blogging1
Bod Pod1
Body Composition Test2
Book: Learning to Breath Fire1
Boulder Climbing1
Box Jump Over5
Box Jump Overs8
box jumps12
Brick Don't Hit Back1
Bring a Friend3
Broad Jump1
Bryan Yu1
Buddy Rack Stretch1
Burg Warm Up1
Burgener Warm-Up4
Burpee2
Burpee Box Jumps2
Burpee Muscle Ups1
Burpee over Bar7
Burpee Over Box2
Burpee Penalty1
Burpee to 6" overhead1
burpees21
Burpees Box Jump over3
Burpees over Bars1
Burpees to Overhead target1
Butterfly Pull-up1
Byran1
C&J2
C2b2
C2B Pull-ups5
Calf Smash1
Calorie Airbike7
Calorie Bike1
Calorie Bikes1
Calorie Row23
Calories on Rower1
Canada Day1
cardio4
cat cow1
Catalyst to losing weight1
CF Open 11.5 WOD1
CF Open 13.4 WOD1
CF Open 14.51
CF Open 15.21
CF Open 15.3;1
CF Open 15.41
CF Open 15.51
CF Open 16.21
CF Open 16.41
CF Open 18.51
CF Open 20164
CF241
Charlotte Hegarty1
Chest to Bar5
Chest To Bar Pull-Up9
chin over bar pull-ups1
Chin Up1
Cindy2
Clapping Pushups1
Clean4
Clean & Jerk4
Clean & Jerks9
Clean and Jerk1
Clean and Jerks27
Clean Complex3
Clean Deadlift1
Clean Pulls1
Cleans7
Coach Zack Forrest1
Coe2
community3
Competition prep1
Core Hold1
Core work2
costume contest1
Countdown WOD1
Crossfit2
Crossfit Amoury1
Crossfit Armoury8
Crossfit Armoury Competitor Program5
Crossfit Armoury South1
Crossfit Competition1
Crossfit Duo1
Crossfit Goldbox3
Crossfit Max Effort1
Crossfit Open4
Crossfit Open 15.1/15.1A1
Crossfit Open 18.21
Crossfit Open 18.31
Crossfit Open 18.41
Crossfit open 18.61
Crossfit Open 20171
Crossfit Open 20181
crossfitbox1
crossover symmetry2
Cult1
Custom Fit1
Cut callus1
Dad Bod workout1
Daniel G.1
Darryl Hegarty1
Day 11
DB Man Makers1
DB Overhead Walk1
DB Push Press1
DB Snatch1
DB Thrusters1
DB Walking Lunge1
Dead Lifts3
Deadlift10
Deadlifts35
Death by Overhead Squats1
Death by Shuttle1
Dedication1
Deficit Handstand Push ups1
Delightfully Calm1
DeLoad Week1
determination1
DEXA.1
Diet changes1
Dip Cleans2
dip hold1
Dip Power Snatch1
Dip Snatches1
Dips12
Discussion1
DL MU Series15
Dont' Hump the Snatch1
Double Grace1
Double Under23
Double Under Progression2
Double Unders29
Double Unders or Single Under3
Dragon Flag Hold1
drills5
drop-in1
Dubai3
Dubai Marina1
Dumbbell Deadlifts1
Dumbbell Hang Clusters1
Dumbbell Power Cleans1
Dumbbell S2OH1
Dumbbell Snatch1
DXA scan2
Dynamic Effort2
Easter Hours1
Edmonton1
Eleiko1
EMOM2
EMOM - 30 second Handstand Hold1
EMOM Cindy1
EMOTM Burpees2
Endurance Month8
Erica1
Evolve Strength4
Evolve Strength North1
Extra credit2
extra energy1
False Grip1
False Grip Pull-ups1
Family1
Farmer Carry4
Farmstorng1
Farmstrong1
Fast Burpee1
Fast High Hang Squat Clean1
Father Day1
Filthy 491
Filthy Cindy Meets Jackie1
Find the Redline1
First class of the year1
Fitbit1
Fitbit Flex1
Flight Simulator1
FLR on Rings1
Forged by Fire Crossfit1
Fort Edmonton Park1
Franco2
free class1
friendly people1
Front Rack Plate Carry1
Front Rack Walk1
Front Squat7
Front Squat Ladder1
Front Squats23
frustrated1
Full Pull1
Fundraiser1
funtime1
GHD Sit-Ups2
Ghost WOD1
Girls of Crossfit1
Glenwood Radiology1
Glute bridge1
goals for 20151
goals for 20171
Goblet Squats3
Good Morning2
Got Knots Massage Therapy1
Gout1
Grasshoper1
great mix1
Green Valley1
group1
Gymanstics7
Gymnastic Sit-Ups2
Gymnastics12
Habit and Blackbar1
hand release push ups1
handstand drills1
Handstand Holds3
Handstand Progression2
Handstand Push Up5
Handstand Push Ups7
handstand pushups1
Handstand Walk7
Handstand Walks1
Handstands2
Hang Clean2
Hang Power Clean4
Hang Power Cleans5
Hang Power Snatch4
Hang Power snatches1
Hang Snatches5
Hang Squat Clean4
Hang Squat Snatch7
Happy New Year1
Hard Chin Ups1
headstand1
headstand hold1
Heaving Snatch Balance3
Heaving Sotts Press1
heavy1
Heavy Back Squats1
Heavy Front Squats1
Heavy Sled Push1
Hero WOD2
Hero WOD: 9-111
HERO WOD: Loredo1
Hero WOD: Bradshaw1
Hero WOD: Brenton1
Hero WOD: DT1
Hero WOD: J.T.1
Hero WOD: Kutschback1
Hero WOD: Liam1
HERO WOD: MURPH1
Hero WOD: Nate1
Hero WOD: Randy1
Hero WOD: Tyler2
Hero WOD: Wittman; Endurance Month1
High Hang Clean2
High Hang Muscle Clean1
High Hang Power Clean4
High Hang Power Snatch1
High Hang Power Sntach1
High Hang Snatch Grip High Pulls1
High Hang Squat Clean3
High Hang Squat Snatch6
Hip Blaster1
Hip to Bar1
hollow1
Hollow body1
Hollow Body Hang2
Hollow Body Ring support Hold2
Hollow Body Rocks4
Hollow Holds6
Hollow Rocks2
HOLLYWOD1
Hook Grip Clean Deadlift1
Hot shots 191
HOTEL WOD1
HR Push Up2
HSPU15
HSWalk_WalkingLunge_DU Series13
hydrated1
i suck1
IFC1
InfoWOD1
inverted rows1
Jack WOD1
Jenn K. Jackie1
Jennifer WOD1
Jerk2
Jerk Dips1
Jerks1
Jodaye1
Jonathan1
JournalMENU1
judges course1
Jumping Squats1
Junk Yard Dog Warm Up1
Junkyard dog1
Just another day1
K2E3
Karm Crossfit1
KB Calf Smash1
KB Front Rack Carry2
KB Front Rack Walking Lunge2
KB Hold with one leg up1
KB OH Walking Lunge1
KB Overhead Hold1
KB Overhead Squat per arm1
KB Overhead Walk1
KB Snatches3
KB Sumo Deadlift High Pulls1
KB Swing1
KB Swings22
Kette Bell Swings1
Kettle bell Swings8
kettle bells1
Kettlebell Sumo Deadlift High Pull1
Kettlebell Thrusters1
Kevin T.1
Kickstarter program1
Kill Me Now WOD1
Kipping C2b1
Kipping HSPU1
Kipping Pull-up1
knee1
Knee 2 Ear1
Knee 2 Elbow4
Koa Strength1
Kool-aid1
L Hangs1
L Hold1
L hold on bar1
L Sit1
L-Hang1
L-Sit4
ladder1
Las Vegas1
Last class with Coach AJ Facendi1
Lateral burpees1
Lateral burpees over barbell1
Launch Clean1
Lawnfit1
Leanne3
Leg Massacre Series20
leg Raises1
LegacyLifters1
Lift Clinic1
Lift heavy; 1 RM Bench Press1
Local Competition1
lone wolves1
Long Weekend1
Low Hang Power Clean2
Lunges1
maintenance1
Man maker1
massage stick1
Masters1
Matthew Green1
Max Back Squat1
Max Height Box Jump2
Max Kipping HSPU1
Max Kipping Pull-ups1
Max OHS1
Max Strict HSPU1
Max Strict Press1
Max Strict Pull-ups1
max weight testing4
Maximun Effort2
May Long weekend1
ME Deadlift1
ME Row Intervals1
Meal Prep2
Medicine Ball2
Medicine Ball Cleans1
Meds1
Melliot1
Meri1
Merry Christmas1
Metcon4
military press1
Mini Kelly WOD1
Mini WOD1
Mobility10
Mobility class6
Modified 14.2 WOD1
Modified Grace1
Mountain Climbers3
Mr. Crowley1
MU or beat swing plus pull1
Murph2
Muscle Clean5
Muscle Snatch5
Muscle Up11
Muscle Up Transition1
Muscle Ups2
my first CF Open1
my first CrossFit Open1
Nancy WOD2
Nasty Girls1
Nasty Girls 21
Never give Up1
New box1
New Chapter2
New Coach Edward1
new faces1
new goals1
New year1
Nicole1
Nike Metcon 11
no CF Open1
No Hand Release Pushups1
No Hips Clean1
no instructor1
No Jump burpee1
No vest1
Noon WOD1
Not a class1
O.P.F.1
OH Walking Lunge1
Olympic Lifting48
Olympic lifting Programming12
Olympic Power and Fitness1
Olympic weightlifting Programming1
Open Gym5
Open Prep 2016 Series16
OPF3
OPF update2
Optimize Physiotherapy5
Ostrich Walk1
Overhead DB Walking Lunges1
Overhead KB Walking Lunges1
Overhead Squat4
Overhead Squats31
Overhead Walking Lunges3
overuse1
Paleo1
Paleo Cupboard1
Paleo Effect1
Paleo Fudge1
Pam's Paleo Blog1
Parallette1
Parallette Push Up1
Partner WOD8
Pause Overhead Squats1
Pause Ring Rows1
Pause Split Jerk1
People1
percentage work4
physio2
Pistols9
Pistols C2B Pullups1
Plank3
Planks1
planning1
Plate Carry1
Plate extensions1
Plate Math1
Pose Running1
post mortem1
Post Open Strength16
Potluck BBQ1
Power Clean21
Power Cleans3
Power lifting1
power outage1
Power Snatch15
Powerlift Month1
PowerlIfting1
PR9
Practical Paleo1
practice1
press4
Program #1 done1
Programming4
Programming by Dillian1
Progress1
Pull Up2
Pull up Complex1
Pull Ups10
Pull-ups15
Pull-ups Progression1
Push Jerk14
Push Jerk_Pull-Up_AirBike Series13
Push Jerks8
Push Press33
Push Up3
Push Ups4
Push-Ups6
random thoughts2
Re-injured1
Reebok JJ One1
reflection1
refocus1
refocusing1
refresher1
Regional Team 2017 Event1
rehash of CF Open 14.51
Rehband Knee Support1
relearning1
Remote coaching1
remote programming1
Rest1
restart1
Retest1
Reverse Skips1
Ring Dips8
Ring Dips with pause1
Ring Muscle Up2
Ring Pull-up2
Ring Pull-ups2
Ring Push Ups2
ring row1
Rings1
River Valley Heath1
River valley stairs1
Rock Guards1
Rock Jungle2
Rock Jungle Crossfit1
Rock Jungle Downtown1
Rock Tape1
Rope Climb7
Rope Climbing4
Row18
Row 500 meter1
Row Sprints1
Rowing9
Rowing Sprints1
Rows1
Royal Glenora stairs1
Rumble Roller2
run3
Running for a cause1
Rx1
RX Jump Rope1
Samson Stretchs1
Sandbag Carry2
SatanTricycle2
Saturday class1
Saying bye to our olympic lifting coach1
scaled2
scaling1
scar tissue1
Schiek belt1
Scott1
SDHP1
self motivated1
Shockwave therapy1
shoes1
shoulder extension1
Shoulder Press9
Shoulder Tap1
Shoulder to Over Head8
shoulders1
Shuttle run10
Shuttle Sprints2
Side Plank1
Signing up1
Simon1
Single Under2
Sit-ups10
SixteenPointFive1
SixteenPointFour1
SixteenPointOne1
SixteenPointThree1
SixteenPointTwo1
Skip2
Skipping3
Skipping Dead Lifts1
sled drag1
Sled Push11
Sleds6
Sleep stages1
slow runner unite1
SMALL1
Snatch30
Snatch Balance4
Snatch Complex2
Snatch Grip Deadlift2
Snatch Grip Push Press1
Snatch Mobility1
Snatch PR1
Snatch Pull2
Snatch set1
Snatches22
So tired1
Sorenson Hold2
Sotts Press3
Special Event1
Special Olympics1
Speciality class17
Specialty class3
Split Jerk14
Split Jerks5
Split Squats1
Sprints1
Squat1
Squat Clean10
Squat Cleans6
Squat hold1
Squat Press Clinic1
Squat Snatch10
Squats3
Stairs1
Standing Broad Jump1
Step Up1
Strength1
Strength program1
Strength Training4
Strengthworks1
Stretching1
Strict C2B Chin Ups3
Strict C2B Pull Up3
Strict Chest to Bar1
Strict HSPU5
Strict HSPUS2
Strict Muscle Up1
Strict Press11
Strict Pull-Up6
Strict Pullups1
Strict Ring Dip1
Strict Toes to bar1
Stronger1
Strongman Series19
Stupid Move1
substitute coach1
suck it up1
Summer 2016 Strict HSPU1
Summer 2016 Strict HSPU Sprint1
Sumo Dead lifts5
Sumo Deadlifts1
Sumo Deadlifts High Pulls3
Sunday Jog1
Superman1
Superman Rock2
Supinated rows1
support your box1
synchro air squats1
T2B8
Tabata5
Tabata Hollow Rock1
Tabata Row1
Tabata Superman Hold1
Tabata Turtle1
taking a break1
Tall Cleans2
Tall Snatches2
Team Expendables1
Team Mother Thrusters1
Team Series Crossfit2
Team Series Crossfit Week 11
Team Series Crossfit Week 21
Team Tabata1
Team WOD9
Team WOD: Cindy1
Technique: Clean and Jerk1
Techniques2
tempo overhead squats1
The Open2
Thruster1
Thrusters26
Thursters5
Tire Flip1
Toe 2 Bar22
Toes to bar4
toes to ring1
too many reps1
Touch and Go Clean and Jerk2
Touch and Go Squat Clean2
Touch-n-Go1
training update1
travelling1
Triple Under1
TTB1
Tuck Jumps2
Turkish Get-ups2
UAE1
ultrasound on steroids1
Unbroken Bar Muscle Ups1
Unbroken KB Swings1
until next time1
V sit1
V SNAPS1
V-snap1
V-up1
V-ups1
Vacation1
vacation crossfit1
Vest1
video analysis2
visiting a new box1
Visiting box1
visiting crossfit box1
Volume1
voodoo floss1
Walk Walks1
Walking Lunge2
Walking Lunges2
Wall Balls31
Wall Walks2
wallballs2
weakness1
weaksauce1
Weight lifting belt1
weighted pull ups1
weighted situps1
Weighted Strict Pull-ups1
Weightlifting shoe1
welcoming1
Wendler 5 - 3 -11
what did I learn1
Winter Massacre1
Winter Massacre 20181
WODs1
WODs from May 20141
Wolf Willow Stairs2
Work in Progress1
working weight1
Yin Workshop1
Yoga2
Yogalife1
Yoke Drills1
Yoke Ladder1

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