Posts

Workout of the Day – July 10 2019

SKILL: Rope Climb

WOD:

Teams of 3 – Relay Style

100m Run

1 Rope Climb

10 Burpee Box Jump Over @ 24/20

AMRAP in 30

Workout of the Day – June 23 2019

STRENGTH: Back Squat 5 x 5

WOD:

4 Rounds

6 Tire Flips @ 450/250

12 Box Jump @ 24/20

18 Burpees

-Rest between rounds as needed-

Workout of the Day – June 15 2019

STRENGTH: Clean & Jerk 5×1 @ 95%

WOD:

10-8-6-4-2 Dual KB Thrusters @ 16/12 kg

2-4-6-8-10 Burpee Box Jump @ 24/20

Workout of the Day – June 6 2019

STRENGTH: 10 min EMOM Snatch Pull + Power Snatch @ 95%

WOD:

AMRAP in 15

20 Box Jump @ 24/20

40 OH Walking Lunges @ 45/25

Workout of the Day – May 26 2019

SKILL: 1 Mile Run

WOD:

For Time

50 Burpee Box Jump Overs @ 24/20

-Rest 5 min-

For Time

50 Burpee Pull ups

Workout of the Day – May 15 2019

SKILL: 1 Mile Run

WOD:

50 Box Jumps @ 24/20

40 Sit ups

30 Pistols

20 DB Push Press @ 35/20

10 Broad Jump

Workout of the Day – April 22 2019

STRENGTH: Press 5 x 2

WOD:

3 Rounds

60 Air Squats

30 KB Snatch @ 24/16

60 sit ups

30 Box Jumps @ 24/20

Workout of the Day – April 19 2019

Fight Gone Bad

3 Rounds

1 min AMRAP Wall Ball @ 20/14

1 min AMRAP SDLHP @ 75/55

1 min AMRAP Box Jumps @ 24/20

1 min AMRAP Push Press @ 75/55

1 min AMRAP Row for Calories

1 min Rest between Rounds

Workout of the Day – April 17 2019

Today we remember the sacrifice of four #Canadian#Soldiers  at Tarnak Farm, the first #Canadian casualties in Afghanistan, in 2002. Sergeant Marc Daniel Léger, Corporal Ainsworth Dyer, Private Nathan Lloyd Smith and Private Richard Anthony Green, all of the 3rd Battalion, Princess Patricia’s Canadian Light Infantry died as a result of a friendly fire incident on April 17, 2002 while serving in Afghanistan. They gave their lives.

WOD:

“Tarnak”

4 Rounds

40 push ups

40 sit ups

40 box jumps @ 24/20

40 pull ups

Workout of the Day – April 10 2019

Back Squat – 3 x 5

WOD:

50-40-30-20-10 KB Swings @ 24/16 kg

10 Box Jumps after each set @ 24/20″