Workout of the Day – July 19 2014
LIFT: OH Squat – 5 RM WOD: 4x 10 Alternating DB Snatch @ 30/45# 100m Sprint
Workout of the Day – July 15 2014
SKILL: 400m Sandbag Run WOD: AMRAP in 10 7 Deadlift @ 185/135 21 Double under’s
Workout of the Day – July 12 2014
SKILL: Max load sled push – 50 ft WOD: “Ode to Element CrossFit Ontario Open” 200m Run Thruster @ 95/65 pull ups 15/12/9/6/3 12 min... Read More
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 – June 20 2014
LIFT: Snatch – 7 x 1 WOD: 800m Run 30 Thrusters @ 75/55 800m Run
Workout of the Day – June 18 2014
SKILL: Core Tabata WOD: Run 400m 20 pull ups Row 400m 20 Ring dips Run 400m
Workout of the Day – June 16 2014
LIFT: Front Squat – 5 x 2 WOD: Partner’s A) Runs 100m while B) chips away at the WOD, switching places when partner A completes... Read More
Workout of the Day – June 6 2014
SKILL: 3 x max HSPU WOD: 5x 5 HK2E 10 Burpees 15 KB Swings @ 24/16 200m Run
Workout of the Day – May 31 2014
SKILL: 400m sprint – for time WOD: AMRAP in 9 10 Front Squat @ 155/105 20 Ball Slams @ 20/15 30 Double unders
Workout of the Day – May 30 2014
LIFT: Push Press – 5 RM WOD: 400m Run 20 Power Snatch @ 115/75 400m Run 20 Hang Power Snatch @ 115/75 400m Run