Workout of the Day – July 23 2014
LIFT: Front Squat – 5 RM WOD: 10 to 1 KB Swings @ 24/16 kg Box Jumps @ 24/20″
Workout of the Day – July 18 2014
SKILL: Turkish Get Up – max load WOD: EMOM x 12 1 Clean 5 Front Squats 1 Jerk
Workout of the Day – July 17 2014
LIFT: Clean – 5 RM WOD: 250m Row 50 KB Swings @ 24/16 kg 250m Row 40 Double under’s 250m Row 30 Sprawls
Workout of the Day – July 14 2014
LIFT: Bench Press – 5 RM WOD: Tabata this… Dead stop Swings @ 24/16 kg Plank Ball slams @ 20/15
Workout of the Day – July 8 2014
SKILL: Atlas Stone Cleans WOD: AMRAP in 7 200m Run 15 Ball Slams 10 Russian twist/side @ 16/12 kg
Workout of the Day – July 3 2014
LIFT: Press – 5 RM WOD: “Ode to Element CF Ontario Open” 30-20-10 Cal. Row KB Swings @ 24/16 kg Box Jump Overs @ 24/20... Read More
Workout of the Day – July 2 2014
LIFT: Back Squat 5 RM WOD: AMRAP in 9 3 HSPU 6 Pull ups 9 KB Swings @ 32/24 kg
Workout of the Day – June 30 2014
SKILL: Max Handstand WOD: “Filthy Fifty” 50 Box Jump @ 24/20 50 Jumping pull ups 50 KB Swings @ 24/16 kg 50 walking lunge steps... Read More
Workout of the Day – June 28 2014
LIFT: TGU 5-4-3-2-1 WOD: 1/2 Cindy AMRAP in 10 5 Pull ups 10 push ups 15 Squats
Workout of the Day – June 26 2014
LIFT: Snatch – 7 x 1 WOD: 4 Rounds 10 T2B 20 Russian twist @ 16/12 kg 30 Double under’s