Wednesday, July 8, 2015

5-10 x 4 – L-hang to strict T2B to L-hang

 

For time:

 

20 OHS, 95/135 lbs.

 

30 KBS, 53/70 lbs.

 

40 wall balls, 20/30 lbs.

 

50 DU

 

Posted in Workout of the Day

Tuesday, July 7, 2015

Clean OTM: 5 @70%, 5 @75%, 5 @80%

 

12 minute ladder of:

 

Pushups and box jumps

 

Increase reps by 1

 

Posted in Workout of the Day

Monday, July 6, 2015

Front Squat – 6 @70%, 1 @90%, 6 @73%, 1 @93%, 6 @75%, 1 @95%

 

‘Regional Event 6’

 

Posted in Workout of the Day

Saturday, July 4, 2015

In teams for 2 – 26 minute AMRAP

 

Partner A runs 400m

 

Partner B does AMRAP hang power cleans + Jerks, 95/135 lbs. until A gets back. Switch.

 

Partner A runs 400m

 

Partner B does AMRAP Back squats until A gets back. Switch.

 

Partner A runs 400m

 

Partner B does AMRAP DU until A gets back. Switch.

 

Partner A runs 400m

 

Partner B does AMRAP burpees until A gets back. Switch.

 

If above is completed in less than 26 minutes, start over.

 

Posted in Workout of the Day

Friday, July 3, 2015

Snatch OTM x 5 @ 70%

 

10 minute AMRAP of:

 

6 S2O, 95/135 lbs.

 

7 Front squat

 

8 deadlifts

 

OTM x 10 Russian KBS for 30 seconds *if time permits

 

Posted in Workout of the Day

Thursday, July 2, 2015

Clean OTM x 5 @ 70%

 

6 x 400m sprints

 

Rest 3 minutes

 

Posted in Workout of the Day

Wednesday, July 1, 2015

One class only at 9:00 am

 

Canada Day Wod

 

18 pull ups

 

67 lunges

 

18 dips

 

67 sit ups

 

18 deadlifts, 95/135 lbs.

 

67 KBS, 35/53 lbs.

 

18 burpees

 

67 ft. bear crawl

 

18 jumping squats

 

600m run + 70 DU

 

Posted in Workout of the Day

Tuesday, June 30, 2015

 

A. Work to a max set of unbroken Handstand Pushups

 

B.5 x 50% of A

 

C. WOD

 

10 minute AMRAP of:

 

10 burpees

 

20 wall balls, 14/20 lbs.

Reminder: one class only at 9 am on Canada Day

Posted in Workout of the Day

Canada Day hours

There will be one class on Canada Day at 9:00.

Posted in Workout of the Day

Monday, June 29, 2015

Strength:

1 rep max Front Squat

WOD:

Annie

50-40-30-20-10

Double Unders

Situps

 

Posted in Workout of the Day