AMRAP in 20
15 Cal Row
15 Burpees
200m Sandbag Run

Test Friday and/ or Sunday Snatch, C&J and Front Squat

Hang Snatch
4 x 1

Snatch
4 x 1

AMRAP in 9 min:
30 Double-Unders
6 Power Snatches

Test C&J, Snatch and Front Squat on Friday and / or Sunday

Clean and Jerk
9 x 1

TABATA Intervals:
Rowing
Air Squat
Muscle Ups

AMRAP in 5
5 Double KB Thruster
5 Double KB Cleans
5 Double KB Swings
5 HR Push Ups

Rest

AMRAP in 4
4 Double KB Thruster
4 Double KB Cleans
4 Double KB Swings
4 HR Push Ups

Rest

AMRAP in 3
3 Double KB Thruster
3 Double KB Cleans
3 Double KB Swings
3 HR Push Ups

Rest

AMRAP in 2
Single Arm KB Swings

Push Jerk
12 x 1

3 Rounds
500m Row
15 Burpees Box Jumps Overs
Rest

4 x
Manual Resistance Pull Up
10 GHD Sit Ups

8 Rounds
6 HSPU
30 DUs
Rest
6 DB H.P. Cleans
6 DB Front Squats
Rest

High Hang Snatch
4 x 2

Hang Snatch
4 x 1

Snatch
4 x 1

4 Rounds
3 Lengths Sled Drag
16 DB Weighted Lateral Lunge

3 Rounds

300m Run
3 Rope Climbs (wear long socks)

rest

250m Row
12 D-Ball Squats

rest

20 Wall Balls
12 Toes 2 Bar

rest

Socks

2 Hang Power Clean + 1 Jerk

3 Rounds
200m Farmers Carry
20 Cal Bike
10 Ring Dips

Run Club
(lift with 6:15 class, then run without Suz)
6 x 400m
2 min rest

Overhead Squat

AMRAP in 7 min
10 Box Jumps
15 R KB Swings

1000m Row

10 Rounds
7 Bar Facing Burpees
3 Deadlift

1200m Run (w/med ball)

TGU
4 x 2

AMRAP in 12 min
3 Hang Power Clean
2 Front Squat
1 Push Press

*1 fire hydrant run.

AMRAP in 30 min
In teams of 2, alternate tasks
5 KB Front Rack Carry
50 DUs
15 Pull Ups

6 x 2 High Hang Snatch

6 x 1 Hang Snatch

AMRAP in 9min
3 Power Snatches
6 Overhead Squats
9 Bike

3 rounds not for time:
12 Arch to Hollow Rolls
12 Ring Row
:45 Nose to wall HS or Length HS Walk

5 Rounds for max Reps:
:30 Slam Balls
:30 Push Ups
:30 Box Jump Over
Rest

EMOM
Jerk
9 x 1

AMRAP in 6min:
3 Burpees
3 Wall Balls
6 Burpees
6 Wall Balls
9 Burpees
9 Wall Balls
+ 3 reps

Clean EMOM
15 x 1

Back Squat
Work up to a heavy single for today

5 Rounds
400m Run
15 KB Snatch Left
15 KB Snatch Right

*WOD courtesy of CF.COM

“The Great White North” Partner WOD

Beaver Dam

Dog Sled Fur Trade

Take Off Eh! Squat in the Woods

Canadian Pacific Railway

Class times at 9:30 Sunday  and 8 & 9:30 on Monday.

5 Rounds
400m Run
15 C2B Pull Ups
5 D-Ball Cleans

Canada Day Long Weekend Hours
Sunday 9:30 – please register online for class.
Monday 8 & 9:30 No evening classes

Clean  + Front Squat + Jerk

Clean pull
4 x 2

5x
Length Side Step
Lap Prowler Push

Canada Day wod this Sunday at 9:30, Eh!

Partner WOD!

3 rounds, 2 minutes at each station:

Wall Balls

Rowing for Cals

DUs

Bike

Strict Press

Push Press
2 x Max Reps

For time:
800m Run
30 KB Swings
20 Burpees

Snatch + Snatch Balance + OHS

1/4 Back Squat

Glute Ham Raise
3 x 10

Next session starts on July 3rd.

4x
Nose to Wall Hold
Rest
L-Sit Hold
Rest

AMRAP in10
12 Deadlifts
6 Front Squat
3 S2OH
3 MUs

Hang Power Clean
6 x 1

“Last Bus!”
10 – 1 Sandbag Clean
1 – 10 Sandbag TGU

6 Rounds EMOM
1 – 200 Meter Run
2 – 10 Slam Balls
3 – 14 Box Jump Overs
4 – 18 Alt. DB Snatches
5 – 30 FLR

Clean + Front Squat + Jerk

Clean Lift-Off + Halting Clean DL + Clean

3x
10 Weighted Crunches
10 T2B
20 MB Russian Twist

“The longest day of the year”

3 Rounds
1000m Row
10 Burpees
1600m Bike
10 Burpees
6 Laps Sled Drag
10 Burpees

Jerk

4 Rounds EMOM
1) 4 wall climbs
2) :30 bike
3) Sandbag Run
4) 40 DU’s