Friday, September 28, 2012

120928

WOD
2 rounds of:
AMRAP in 8 minutes of:
5 One arm DB Push Press (55/35)
6 Lateral Box Jumps (24"/20")
5 One Arm DB Push Press (55/35)
6 Jumping Split Lunges

Thursday, September 27, 2012

120927

WOD
5 rounds of:
7 Deadlifts
12 Burpees
100m Run

Beg (135é95)
Int   (225é135)
Adv(275é185)

Wednesday, September 26, 2012

120926

WOD
AMRAP in 15 minutes of:
5 Squat Cleans (135/95)
15 Pull-ups
5 Push Press (135/95)

Tuesday, September 25, 2012

120925

WOD
21-18-15-12-9-6-3
Overhead Lunge (45/25)
KB Swings (24kg/16kg)
100 m Run Between Rounds

Monday, September 24, 2012

120924

WOD
1 minute Max Double Unders
1 Minute Rest
8 Minutes AMRAP of:
3 Deadlifts
7 Ring Dips
1 Minutes Rest
1 minute Max Double Unders

Beg (135/95)
Int   (225/135)
Adv(315/185)

Friday, September 21, 2012

120921

WOD
500m Row
--------------
4 rounds of:
3 Push Press
3 Pull-ups
6 Push Press
6 Pull-ups
9 Push Press
9 Pull-ups

Beg (75/55)
Int   (115/75)
Adv(155/100)

Thursday, September 20, 2012

120920

WOD
AMRAP in 20 minutes of:
7 KB/DB Snatch (R) (24kg/16kg)
7 Burpees
7 KB/DB Snatch (L) (24kg/16kg)
7 Burpees
7 Box Jumps (24"/20")

Wednesday, September 19, 2012

120919

WOD
7,6,5,4,3,2,1
Deadlift
Power Clean
Hang Power Clean
Front Squat
Push Press
*100m Run Between Rounds

Beg (75/55)
Int   (115/75)
Adv(135/95)

Tuesday, September 18, 2012

120918

WOD
Tabata
Overhead Squats (75/55)
Pull-ups
Wall Ball (20/14)

Monday, September 17, 2012

120917

*Korbin's before and after pics! From double chin to six pack! Now to put a bit of meat on that frame and the Spider Monkey will be an absolute beast! Way to go Korbin!

WOD
3 Rounds of:
15 Burpees over the box (24"/20")
21 KB Swings (24kg/16kg)
15 Handstand Push-ups


Friday, September 14, 2012

120914

WOD
AMRAP in 15 minutes of:
10 Pull-ups
10 Front Rack Lunges
15 Sit-ups

Thursday, September 13, 2012

120913

WOD
9-15-21-15-9
Thrusters
KB Swings (24kg/16kg)
*200m Run Between Rounds

Beg (65/45)
Int   (95/65)
Adv(115/75)

Wednesday, September 12, 2012

120912

WOD
5 rounds of:
9 Hang Snatch (115/75)
15 Knees to Elbows
21 Box Jumps (24"/20")

Tuesday, September 11, 2012

120911

WOD
AMRAP in 12 minutes of:
3 Deadlifts
5 Burpees
20 Double Unders

Beg (135/95)
Int   (225/135)
Adv(315/185)

Monday, September 10, 2012

120910

WOD
10 rounds of:
3 Power Cleans
8 Push-ups
100m Run

Beg (95/65)
Int   (135/95)
Adv(185/115)

Friday, September 7, 2012

120907

WOD
4 Rounds of:
25 Wall Ball
15 Burpees

Thursday, September 6, 2012

120906

WOD
21-18-15-12-9-6-3
Pull-ups
3-6-9-12-15-18-21
Plyo Push-ups
21-18-15-12-9-6-3
Box Jumps (24"/20")

*alternating exercises so round 1 reps look like 21-3-21, round 2 would be 18-6-18, etc.

Wednesday, September 5, 2012

120905

WOD
3 rounds of:
5 Bar Complex (115/75)
400m Run

Bar Complex
1 Power Clean
1 Front Squat
1 Hang Squat Clean
1 Squat Clean
1 Push Press

Tuesday, September 4, 2012

120904

WOD
10,9,8,7,6,5,4,3,2,1
KB Swings (24kh/16kg)
Push Press
Box Jump (24"/20")

Beg (75/55)
Int   (135/95)
Adv(165/105)

Monday, September 3, 2012

***REMINDER***

WE ARE CLOSED MONDAY SEPT.3RD FOR THE LABOUR DAY LONG WEEKEND.