Friday, June 28, 2013

***REMINDER***

JUST A REMINDER THAT WE ARE CLOSED MONDAY (JULY 1ST) FOR CANADA DAY. GO AND ENJOY YOUR NATIONS BIRTHDAY!!!!

130628

WOD
AMRAP in 12 minutes of:
8 Power Cleans
6 Front Rack Lunges
4 Push Press
20 Double Unders

Beg (95/65)
Int   (135/95)
Adv(165/100)

Thursday, June 27, 2013

130627

WOD
5 rounds of:
20 KB Swings (24kg/16kg)
20 Box Jumps (24"/20")
10 Toes to Bar

Wednesday, June 26, 2013

130626

WOD
21-18-15-12-9-6-3
Pull-ups
Push-ups
3 Power Cleans Before every round @ 80% of 1RM Clean and Jerk

Tuesday, June 25, 2013

130625

WOD
AMRAP in 20 minutes of:
1 mile run buy in
then with the time remaining:
AMRAP:
5 Deadlifts
7 Burpees
12 Sit-ups

Beg (135/95)
Int   (225/135)
Adv(275/185)

Monday, June 24, 2013

130624

WOD
"Elizabeth"
21-15-9
Squat Clean (135/95)
Ring Dips

Friday, June 21, 2013

130621

WOD
AMRAP in 15 minutes of:
15 Wall Ball (20/14)
10 Pull-ups
20 Double Unders

Thursday, June 20, 2013

130620

WOD
7 Rounds of:
5 Power Snatch
100m Run

Beg (65/45)
Int   (95/65)
Adv(135/95)

Wednesday, June 19, 2013

130619

WOD
9-15-21-15-9
KB Swings
Burpee Box Jumps (24"/20")

Tuesday, June 18, 2013

130618

WOD
3 rounds of:
every 30 sec. for 5 minutes perform:
1 Power Clean
2 Hang Cleans
1 Jerk

*rest 1 minute between 5 minute rnds.
**goal is max weight for a 5 minute rnd

Monday, June 17, 2013

130617

WOD
Death by:
Thrusters (95/65)

*Every minute on the minute perform reps that correspond with the minute you are in.
Min. 1 - 1 thruster
Min. 2 - 2 thrusters
Min. 3 - 3 thrusters
...
Min. 10 - 10 thrusters
etc.
continue the pattern until you can't complete the required number of reps in the 1 minute time frame.

Friday, June 14, 2013

130614

WOD
5 rounds of:
7 Front Squats
12 Pull-ups
7 Over the Box Jumps (24/20)

Beg (95/65)
Int   (135/95)
Adv(185/105)

Thursday, June 13, 2013

130613

WOD
10,9,8,7,6,5,4,3,2,1
Hang Power Clean
Burpees
20 Double Unders Btwn Rnds

Beg (95/65)
Int   (135/95)
Adv(185/105)

Wednesday, June 12, 2013

130612

WOD
AMRAP in 12 minutes of:
4 Handstand Push-ups
8 KB Swings (24kg/16kg)
12 Toes to Bar

Tuesday, June 11, 2013

130611

WOD
AMRAP in 10 min:
10 Ring Rows
10 Ring Push-ups
(Ring height set to the top of the plyo box you are going to have your feet on)

Monday, June 10, 2013

130610

WOD
"Helen"
3 rounds of:
400m Run
21 KB Swings (24kg/16kg)
12 Pull-ups

Friday, June 7, 2013

130607

WOD
21-18-15-12-9-6-3
Toes to Bar
3-6-9-12-15-18-21
Overhead Lunges (45/25)

Thursday, June 6, 2013

130606

WOD
AMRAP in 15 minutes of:
7 One Arm DB theusters (55/35)
10 Pull-ups
7 One Arm DB Thrusters (55/35)
20 Double Unders

Wednesday, June 5, 2013

130605

WOD
Alternating Tabata
Deadlift
Box Jump (24/20)

Beg (135/95)
Int   (225/135)
Adv(275/185)

Tuesday, June 4, 2013

130604

WOD
1000m Row
30 Clean and Jerks (135/95)
800m Run

Monday, June 3, 2013

130603

WOD
10,9,8,7,6,5,4,3,2,1
Wall Ball (20/14)
Pull-ups
Burpees
*100m run between rounds