WOD

Workout of the Day Posts

Tuesday, July 24, 2018

15 – 12 – 9
Back Squat
Muscle-Ups

*adapted from CrossFit Linchpin

Monday, July 23, 2018

EMOM 24 min

1) 10 RKB Swings

2) 6 HSPU

3) 10 Box Jumps

Sunday, July 22, 2018

Not Testing:

“Nancy”

5 Rounds
400m Run
15 Overhead Squats 95/65

Testing:

Snatch 1RM
Clean & Jerk 1RM
Front Squat

 

Saturday, July 21, 2018

Partner WOD!
80 D-Ball to Shoulder
EMOM
Even 6 Pull Ups
Odd 8 Air Squats

*WOD adapted from Hybrid Athletics

*Rest day if you are testing tomorrow!

Friday, July 20, 2018

Testing today and/or Sunday:
Snatch 1RM
Clean & Jerk 1RM
Front Squat 1RM

Not Testing:
Hang Snatch
8 x 2

4 Rounds:
20 Cal Bike
20 Russian KB Swings
20 DU’s
Rest

Thursday, July 19, 2018

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

Wednesday, July 18, 2018

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

Tuesday, July 17, 2018

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

Monday, July 16, 2018

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

Sunday, July 15, 2018

Push Jerk
12 x 1

3 Rounds
500m Row
15 Burpees Box Jumps Overs
Rest

Saturday, July 14, 2018

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

Friday, July 13, 2018

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

Thursday, July 12, 2018

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

Wednesday, July 11, 2018

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

Tuesday, July 10, 2018

Overhead Squat

AMRAP in 7 min
10 Box Jumps
15 R KB Swings

Monday, July 9, 2018

1000m Row

10 Rounds
7 Bar Facing Burpees
3 Deadlift

1200m Run (w/med ball)

Sunday, July 8,2018

TGU
4 x 2

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

*1 fire hydrant run.

Saturday, July 7, 2018

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

Friday, July 6, 2018

6 x 2 High Hang Snatch

6 x 1 Hang Snatch

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

Thursday, July 5, 2018

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

Wednesday, July 4, 2018

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

Tuesday, July 3, 2018

Clean EMOM
15 x 1

Back Squat
Work up to a heavy single for today

Monday, July 2, 2018

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

*WOD courtesy of CF.COM

Sunday, July 1, 2018

“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.

Saturday, June 30, 2018

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

Friday, June 29, 2018

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!

 

Thursday, June 28, 2018

Partner WOD!

3 rounds, 2 minutes at each station:

Wall Balls

Rowing for Cals

DUs

Bike

Wednesday, June 27, 2018

Strict Press

Push Press
2 x Max Reps

For time:
800m Run
30 KB Swings
20 Burpees

Tuesday, June 26, 2018

Snatch + Snatch Balance + OHS

1/4 Back Squat

Glute Ham Raise
3 x 10

Next session starts on July 3rd.

Monday, June 25, 2018

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

AMRAP in10
12 Deadlifts
6 Front Squat
3 S2OH
3 MUs