Posts

Workout of the Day – February 18 2019

LIFT:

Press – 5 x 4

WOD:

Teams of 3-4 = all working for total combined reps

Complete 2 Rounds

2 min AMRAP Assault Bike Calories

2 min AMRAP pull ups

2 min AMRAP Double under’s

2 min AMRAP Burpees

2 min AMRAP KB Snatch

-rest 2 min-

Workout of the Day – January 13 2019

LIFT:

Press – 5 x 5

WOD:

Teams of 3

20 min Max Distance Row

Workout of the Day – November 16 2018

SKILL:

D-Ball Clean Technique

WOD:

Teams of 3

3 min AMRAP Sled Push Relay @ 190/145

-Rest 1 min-

3 min AMRAP Rope Climb Relay

-Rest 1 min-

3 min AMRAP D-Ball Clean – Alternating @ 100/70

-Rest 1 min-

3 min AMRAP Row for Calories – All row for a total

-Rest 1 min-

Workout of the Day – October 8 2018

Thanksgiving Holiday WOD

GAME:

Burpee Face Off

WOD:

Teams of 4 (2M / 2F)

6 Rounds Total – Each M/F pair will complete 1 Rounds

21 Alt DBall Cleans

15 sync Burpees

9 sync DBall squats

-switch pair relay style-

Workout of the Day – September 24 2018

SKILL:

Stone Lapping

WOD:

Teams of 3 complete 450 walking suitcase lunge steps @ 50/35

A) Holds plank

B) Holds stone in gut

C) Lunges

  • rotate as necessary
  • can only lunge when team mates are in hold position

Workout of the Day – September 8 2018

LIFT:

Bench Press – 5 x 5

WOD:

12 min AMRAP

2 Hang Squat Clean @ 135/95 (unbroken)

8 Pull ups

BENCHMARK:

Team Challenge X Seeding WOD

X.0

X.0.1
MF Together – As many reps as possible in 7 minutes of:
7 Synchro Pullups
7 Synchro Thrusters 95/65

X.0.2
M then F – As many reps as possible in 7 minutes of:
9 Overhead Squats 95/65
9 Toes-to-Bar

X.0.3
F then M – As many reps as possible in 7 minutes of:
11 Ground-to-Overhead 65lbs
11 Synchro Burpees
11 Ground-to-Overhead 95lbs

Total Time: 21 Minutes

Score: Total Reps Performed for ALL 3 sections.

Each team member is required to complete one section of this seeding WOD, no athlete is allowed to work twice.

Workout of the Day – September 3 2018

Labour Day Team WOD

3 Person Team will complete 3 Rounds for Time

Person A) Row 20 Calories

Person B) HS Hold / Plank Hold

Person C) Deadlift Hold / Fat Bar Hold / Farmer Handle Hold

switch

Finisher: Squat Ball Tournament

Workout of the Day – July 1 2018

Workout of the Day – May 29 2018

LIFT:

Bench press – 3 RM

WOD:

Teams of 3

3:00 Assault Bike Max Calories (switch @ 60 sec)

3:00 Rest

6:00 Max Cal (switch @ 30 sec)

3:00 Rest

9:00 Max Cal (switch @ 20 sec)

Workout of the Day – April 21 2018

LIFT:

Back Squat – 3 x 5

WOD:

Teams of 3

Farmer Carry Relay – HAP (7 laps each)

150 Burpees (1 person working at a time)

Front Rack Sandbag Carry Relay (7 laps each)