WOD

Workout of the Day Posts

Friday, July 3, 2015

Front Squat
10 x 2

Bent Row
4 x 8

4 x
10 Pull Up
15 KB Swing
20 Sit UPs

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Thursday, July 2, 2015

6 x

15 Cal Bike or Row
3 Power Clean
6 Burpee Pull Up
rest 1:00

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Wednesday, July 1, 2015

Happy Canada Day Hosers!

“The Great White North” Partner WOD

Beaver Dam

Dog Sled Fur Trade

Take Off Eh! Squat in the Woods

MB Basketball

Canadian Pacific Railway

images

 

Tuesday, June 30, 2015

Thruster
1RM

4 x
10 Glute Ham Raise (modify with 25 Seated Band Leg Curls)
lap sled drag – side shuffle

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Monday, June 29, 2015

AMRAP in 20

200m Run
20 DU’s
20 KB Swings
10 Wall Ball

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Sunday, June 28, 2015

Jerk
9 x 3

4x
10 L, 10R DB Chainsaw Row
10 MB Power Drop
Side Plank or captain Morgan :30 to :45 R/L

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Saturday, June 27, 2015

5 Rounds

Row 400m
15 Box Jumps
20 SA DB Snatch

Rest 2:00

StrongHuman Carnival of Strength Event starts tomorrow at 10:30

StrongHuman Carnival of Strength Event starts tomorrow at 10:30

Friday, June 26, 2015

Front Squat
12 x 2

Romanian Deadlift
5 x 5

Stretch
Hamstring / Calve
Inner Thigh / Adductor/Groin
Performs/ Glute
Illiotibial Band
Quadriceps / Hip Flexor

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Thursday, June 25, 2015

6 Rounds

3 HSPU
10 SL Squat
9 Deadlift
6 HP Clean
3 Push Jerk
rest

Last Bus 2015

Wednesday, June 24, 2015

Jerk
Work Up to a heavy single

Happy Birthday Deni!

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

Must be said with a fist pump.

Must be said with a fist pump.

Tuesday, June 23, 2015

Deadlift 3rm

DB Split Squat
4 x 8

For Time:
100 KB Swings
200 DU’s or 300 SU’s
400M Run
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Monday, June 22, 2015

3 Rounds

800m Run
15 Thrusters

Cash Out
GHD Hip Ext.
3 x 20

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Sunday, June 21, 2015

Clean Complex off blocks

Handstand Hold
3 x Max hold

5 Rounds
3 MU’s
10 DB Burpees
10 Cal Bike
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Saturday, June 20, 2015

Tabata Intervals

Row for Calories
rest

Sledgehammer Swings
rest

Box Jumps
rest

Kettlebell Swings
rest

Cash Out
3 x 15 K2E’s

Reminder that StrongHuman starts at 10:30

Reminder that StrongHuman starts at 10:30

Friday, June 19, 2015

Front Squat
12 x 2

Sumo DL
8 x 1

4 Rounds
Lap Sled Drag
15 Body Row
25 GHD Hip Ext.

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Thursday, May 18, 2015

AMRAP in 15

2 Rope Climbs
15 Wall Balls
30 DU’s/Row

ABz

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Wednesday, June 17, 2015

Power Clean off Blocks

OMEM
+1 SB Shoulder Clean
+1 Burpee Box Jump

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Tuesday, June 16, 2015

Pause Squat

4 x
8 Good Morning
8 Lunge

AMRAP IN 6
5 Burpee Pull Ups
10 Sit Ups
15 KB Swings

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Monday, June 15, 2015

6 Rounds

8 Deadlift
4 Hang Squat Clean
4 Shoulder to Overhead
200m Run
Rest
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Sunday, June 14, 2015

Power Clean Complex
9 x 3

Pendlay Row
3 x 10

For Time
30 T2B
30 Slam Ball
30 Ring Push UPs

Reminder that gymnastics class starts this Tuesday.
Register online under the “courses” tab.

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Saturday, June 13, 2015

10 Rounds

10 Wall Balls
5 H. Power Snatch
1 Lap Sled Drag
rest

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Friday, June 12, 2015

Box Squat
10 X 2

Deadlift of blocks
5 x 5

GHD Sit Up
3 x 15

Gymnastic Class starts next Tuesday!
Register Online under “Schedule”  then  “courses”

Box Squats  10 x 2

Box Squats
10 x 2

Thursday, June 11, 2015

AMRAP in 15

20 KB Swings 55/35
14 Lunges
20 DU’s
7 Box Jumps

Cash Out
Abs

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Wednesday, June 10, 2015

Power Clean
1RM

5 Rounds
Dips
Pull UPs
Farmers Cary
Plank

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Tuesday, June 9, 2015

Good Mornings
5 x 3

4x
10 R/ 10L DB Bulgarian Split Squat

8 Rounds
15 KB Swings
Parking lot run /10 Cal Bike

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Monday, June 8, 2015

5x
8 Pull Ups
20 Squats

rest

4x
8 HR Push UPs
20 Box Jumps

rest
3x
8 DB Clean and Jerk
20 DU’s

Cash Out

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Sunday, June 7, 2015

Push Press
9 x 3

3 x
DB Press
Push Ups

Abs

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Saturday, June 6, 2015

“Nancy”

5 Rounds

400m Run
15 OHS

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Friday, June 5, 2015

Box Squat
12 x 2

21 – 15 – 9
Deadlift
Pull UPs

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Thursday, June4, 2015

10 – 1

Row for Cal
Box Jumps
Power Clean

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