Wednesday, June 30, 2010

100630 - "Fight Gone Bad"

*A very big congratulations to Megan for graduating from highschool yesterday!! Congrats Meg we are all very proud of your hard work!

WOD
"Fight Gone Bad"
With a continuously running clock perform as many reps as possible in 1 minute of each exercise. On the call of switch move quickly to the next station. 1 minute rest between rounds. Score 1 point for every rep completed and every calorie rowed.

Wall Ball
Sumo Deadlift High Pull (75/55)
Box Jump
Push Press (75/55)
Row

Post your scores to comments

Compare to 100421


Tuesday, June 29, 2010

100629


WOD
4 rounds of
21 KB Swings (55/35)
15 Pull-ups
9 Push Press (135/95)
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Monday, June 28, 2010

100628

WOD
"The Deck of Death"
Spades - Burpees
Clubs -Sit-ups
Hearts - Pull-ups
Diamonds - Squats
Jokers - 400m Run

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Saturday, June 26, 2010

Canada Day Long Weekend Hours

We will be closing the gym for July 1,2,3 (Thursday, Friday, Saturday) making it a long weekend for Canada Day. Make sure you get out there and have a great long weekend with your families and friends!

100626

A big Happy Birthday to Jesse yesterday! Hope you had a great day and remember, you have to keep up the volume work because you're a teen idol baby!

WOD
9-15-21-15-9
Thrusters (95/65)
Sumo Deadlift High Pull (95/65)

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Not quite as good as this one but it'll do!

Friday, June 25, 2010

100625

WOD
AMRAP in 15 min of:
5 Power Cleans (135/95)
10 Box Jumps
20 Double Unders

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Thursday, June 24, 2010

100624


WOD
10,9,8,7,6,5,4,3,2,1
*Burpees
100m run in between rounds
post your times to comments

Wednesday, June 23, 2010

100623

WOD
25 Overhead Squats (65/45)
25 Pull-ups
50 Double Unders
25 Squat CLeans (65/45)
25 Wall Ball
50 Push-ups
25 Sumo Deadlift High Pull (65/45)
25 Push Press (65/45)

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Tuesday, June 22, 2010

100622


WOD
21-15-9
Deadlift (225/135)
Box Jump
Knees to Elbows
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Saturday, June 19, 2010

100619

WOD
10 Rounds of:
1 Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk

Post your max weight successfully completed for the complex

Compare to 100305

Ahh Pilates the safe alternative to weightlifting. It's low impact and you can't possibly get hurt......oh....wait a minute....

Friday, June 18, 2010

100618



First off a HUGE CONGRATULATIONS to Dana Dixon for passing her final test to become a certified personal trainer!!! Way to go Dana we are all extremely proud of you and can't wait for you to start kicking our asses!


As for the Ron Franks vs. "Fran" Challenge? Well Ron didn't quite make his sub 4 minute "Fran". It was a valiant effort and he did an awesome job but came up a bit short, so now he has to do a workout in speedos and pasties! We will keep you posted as to when he is going to do this workout so you can come out and show your support!


WOD
AMRAP in 20 minutes of:
8 KB Swings (55/35)
10 Push-ups
12 Sit-ups
Post your rounds to comments

Thursday, June 17, 2010

100617

Alright today is the big day where Ron tries for his sub 4 min. "Fran"! He has changed the time to 5:00 now so if you want to come out and watch then 5:00 is the time! Come on out and cheer him on!

WOD
3 rounds of:
400m run
30 Wall Ball
100' Walking One Arm Overhead DB Lunges (35/20)

Post your times to comments

Wednesday, June 16, 2010

100616 - "Grace"

A few notes before the WOD:

-It was Amir's last day yesterday and we would like to wish him the best of luck in Kingston! It was awesome getting to know you and having you as a part of our crazy crew at the gym!

-Also for those of you who want to come out and watch Ron do his "Fran" for his Ron Franks Challenge he will be doing it Thursday night at 6:00 so come on out and cheer him on or for those of you who really want to watch him do his workout in a speedo and pasties come out and see if he makes his sub 4 minute goal!

WOD
"Grace"
30 Clean and Jerks (135/95)

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Compare to 100213

It's not "Grace" but Grace's evil twin "Isabel"!

Tuesday, June 15, 2010

100615

WOD
21 Power Cleans (95/65)
100m Run
21 Burpees
100m Run
15 Power Cleans
100m Run
15 Burpees
100m Run
9 Power Cleans
100m Run
9 Burpees

Post your times to comments

Monday, June 14, 2010

100614 - "Ramstein"


WOD
"The Ramstein"
500m Row
25 Pull-ups
20 KB Swings (55/35)
15 Overhead Squats (65/45)
10 Burpees
400m Run
10 Burpees
15 Overhead Squats
20 KB Swings
25 Pull-ups
500m Row
Post your times to comments

Saturday, June 12, 2010

100612 - "Annie"

WOD
"Annie"
50-40-30-20-10
Double Unders
Sit-ups

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Compare to 100408

Friday, June 11, 2010

100611

*Ah yes the super jump twins are once again reunited! Welcome back Amy!

WOD
3 rounds of:
21 One Arm DB Thrusters L(40/25)
21 Pull-ups
21 One Arm DB Thrusters R(40/25)
21 Pull-ups

Post times to comments

Thursday, June 10, 2010

100610

WOD
30-20-10
KB Swings (55/35)
Burpees
Sit-ups

Post your times to comments

Wednesday, June 9, 2010

100609

WOD
AMRAP in 10 minutes of:
7 Med Ball Cleans
7 Push-ups

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Tuesday, June 8, 2010

100608 - "Jackie"

WOD
"Jackie"
1000m Row
50 Thrusters
30 Pull-ups

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Compare to 100224

Monday, June 7, 2010

100607 - "Krandy"


WOD
"Krandy"
75 Power Snatches (75)
150 Wall Ball
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Saturday, June 5, 2010

100605

WOD
OHS 1,1,1,1,1
Front Squats 3,3,3,3,3
Back Squats 5,5,5,5,5
OR
Press 1,1,1,1,1
Push Press 3,3,3,3,3
Jerk 5,5,5,5,5

Post your weights to comments

Friday, June 4, 2010

100604


WOD
21-18-15-12-9-6-3
Wall Ball
KB Swings (55/35)
Box Jumps
Post your times to comments

Thursday, June 3, 2010

100603

And here is the post for today!

WOD
3 rounds of:
12 Clean and Jerks (135/95)
21 Pull-ups
400m Run

Post your times to comments

100602

Sorry for the messed up day yesterday and the missed post. I had a 24 hour bug and was pretty much done for the day. So here is the posted workout I was going to post here yesterday.
WOD
4x500m Row

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Tuesday, June 1, 2010

100601

WOD
21-15-9
Squat Cleans (135/95)
Pull-ups
Double Unders

Post your time to comments

Some truly crazy jump rope skills!