WOD

Workout of the Day Posts

Friday, September 13, 2019

Back Squat w/ Bands

4 Sets
8 Pull Ups
Length Seated Rope Pull
Lap DBall Carry

Hip Circle Glute Bridge
4 x 20

Need to know today how many people to expect for the Nutrition Seminar with Robyn Stewart .
Sunday at 9am.  Please sign in online
Let Suz know if you are brining extra people.

Thursday, September 12, 2019

AMRAP in 10
100 Cal Row
50 RKB Swings
Max Reps KB Clean & Jerk

AMRAP in 10
30 KB Clean & Jerk
50 RKB Swings
Max Cal Row

AMRAP in 10
800m Run
30 KB Clean & Jerk
Max Reps RKB Swings

Wednesday, September 11, 2019

Nutrition Seminar with Robyn Stewart this Sunday at 9am. Please sign in online so we know how many people to set up for. Let Suz know if you are brining extra people.

Press

For Time:
21 Overhead Squat
15 Toes to Bar
15 OHS
12 T2B
9 OHS
9 T2B

Tuesday, September 10, 2019

1PM Class is back on for September. Please sign in online.

Deadlift off Blocks

3 Sets
Wall Sit
8/ Bulgarian Split Squat
Wall Sit
Sled Drag
Rest

Starts next week! Tuesdays and Thursdays for 8 Weeks.

Starts next week! Mondays and Wednesdays for 6 weeks.

Monday, September 9, 2019

For Time:
500m Row
10 Bar MU
100 DU’s

Rest

25 Burpee Over Box
20 C2B
25 Burpee Over Box

Rest

100 DU’s
20 Pull Up’s
500m Row

Nutrition Seminar with Robyn Stewart
Sunday, September 15th at 9am

Living in Lethbridge Canada, Robyn Stewart has a love for being active and living a healthy lifestyle. She developed a curiosity and passion for all things nutrition, paired with a love for CrossFit and feels extremely lucky to be able to help others achieve their personal goals.

As a Registered Nurse, Robyn understands that addressing clients as a whole person is essential in order to achieve their goals — it’s not just about food!

Robyn holds the following certifications:
Precision Nutrition – Level 1 Coach
Nutritional Coaching Institute – Level 1 Certified
Nutritional Coaching Institute – Hormone Certified

Nutrition Challenge!

October 20th to November 30th – Stay tuned for more details.

Sunday, September 8, 2019

Hang Power Clean
9 x 3

3 Rounds
Lap Overhead KB Carry
2 Laps Farmers Carry
1 Lap Prowler Push
10 Jumping Lunges
rest

Saturday, September 7, 2019

StrongHuman Chief

Teams of 3 (or Solo)
3 D-Ball Over Shoulder
6 Push Ups
9 Squats

Teams of 3:
5 Rounds
5 minute AMRAP, 1 minute rest.

Solo:
5 Rounds
3 minute AMRAP, 1 minute rest.

Friday, September 6, 2019

Back Squat w/ Bands
5 x 5

Sumo Deadlift
6 x 3

Optional Cash Out

Thursday, September 5, 2019

10 Minutes of HS Work

4 Rounds, EMOM
50 DUs
12 Box Jumps
Max Reps S2OH

Wednesday, September 4, 2019

Bench Press

18.5
AMRAP in 7 Minutes
3 Thrusters
3 C2B
6 Thrusters
6 C2B

Tuesday, September 3, 2019

Close Stance Back Squat

Back Squat Challenge

3 Sets
8 per Leg Romanian Deadlift
Lap Reverse Lunge Sled Pull

Monday, September 2, 2019

Holiday Hours today – 8 and 9:30am

3 Rounds
600m Run
20 Ring Dips
20 Sumo Deadlift High Pull
20 Push Ups
Rest

CrossFit Kids and Teens registration is open. Click here to register.

Sunday, September 1, 2019

Press
4 x 5

Muscle Up Skills
10 Minites

For Time:
25 Burpee Over Box
50 Cal Row
80 RKB Swing


Saturday, August 31, 2019

Teams of 3
2 Rounds, 12 min work/ 3 min rest
30 DUs
10 Snatch

Solo
2 Rounds, 6 min on/ 3 min 0ff
30 DUs
10 Snatch

Friday, August 30, 2019

Back Squat w/ Bands
5 x 5

Conventional Deadlift
8 x 1

Deadlift Isometric Holds


Thursday, August 29, 2019

3 Sets
10 Seated Band Row
7 Ring Dips

AMRAP in 20
500m Row
20 T2B
20 Push Ups

Wednesday, August 28, 2019

Hang Power Clean
3RM

4 Rounds
10 Box Jump
18 DB Walking Lunge
Prowler Push
Rest

View this post on Instagram

So you’re trying to improve your lat flexibility with stretches like this or even some soft tissue mobilizations with a foam roller but did you know you can also use an eccentric curl up to help as well?? . Your lat muscles are the big “V” shaped muscles that run from your low back to your upper arm. Poor flexibility of this muscle will limit how far you can raise your arm over your head – meaning it will affect your ability to show good technique with overhead lifts like the push press or getting your elbows up in a front squat.?? . To perform the eccentric curl up – start with an underhand grip on the bar. Jump to the top position before lowering slowly in about 5 seconds. During this lower your muscles are lengthened under tension which has been shown to help improve flexibility just like stretching.?? . Besides feeling for improvement in your lifts, you can also gauge your flexibility improvement by performing this wall test with your palms up while grabbing a PVC pipe every week or so.? . If you’d like to learn more ways to improve flexibility of the lats (and the research behind eccentric work for flexibility improvements)- check out the blog article linked in my bio?? . Shout out to @3d4medical with their app Complete Anatomy for the visual of the body?? _________________________________________ This is the 328th #SquatUclub eligible post!! Remember everyday – “like,” & comment using the hashtag #squatUclub ASAP and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications (click the “following” button on my page & select “posts”) will help you be first in line each day!

A post shared by Squat University (@squat_university) on

Tuesday, August 27, 2019

Deficit Deadlift

3 Sets
8 Romanian Deadlift
8 Dumbbell Row

Sled Drag

Monday, August 26, 2019

Handstand Holds

5 Rounds, on 3 minutes
200m Row
10 Thrusters
10 Burpee over bar

Sunday, August 25, 2019

Bench Press

3 x 8

5 Rounds 
Parking Lot DBall Carry 
10 Jumping Lunges 
10 Ring Rows
Run

Saturday, August 24, 2019

“Reggie”
In 16 minutes:
Derek’s Mile
with time remaining,
Max Reps KB Widow Maker

Friday, August 23, 2019

Box Squat
8 x 2

Deadlift off Blocks
1 x 5

3 Sets
12 Medball Hamstring Curl
25 Glute Bridge
:60 Plank

Thursday, August 22, 2019

8AM is popcorn and “movie” hour to watch Coach Jodi compete in Montreal at the World Masters.  Go Jodi! #jodithenorth

Watch live
https://montrealmasters2019.com/live

Teams of 2, AMRAP in 25 Minutes: 
1000m Row 
50 Power Clean & Jerk  
25 Slam Balls  
15 C2B Pull Ups 

Wednesday, August 21, 2019

Press

2 Rounds
800m Run
15 Burpee
12 Deadlift
6 Renegade Row

Tuesday, August 20, 2019

Pause Front Squat

For Time:
50 Walking Lunge
100 DU’s
50 Walking Lunge
100 DU’s

2 Sets
Banded Hamstring Curls
Banded Goodmorining

View the schedule and sign in online using the MindBody App

Monday, August 19, 2019

For time
21 Power Snatch
21 Box Jumps 
400m Run 
Rest

15 Snatch
15 Box Jumps 
400m Run 
Rest

9 Hang Snatch 
9 Box Jumps
400m Run 

Sunday, August 18, 2019

3 Sets
2 / Arm Turkish Get Ups
rest
12 Ring Rows
rest

Partner Row for Max Meters
10 x
1:00 Row
:15 switch

Saturday, August 17, 2019

Special outdoor location WOD at 9:30 in honor of Jaina Herbers. 
Teams of 4.

2 Rounds
Carry
25 Squats
Carry
25 DB Push Press
Carry
25 SB Cleans
Carry
50 RKB Swings
Carry

Please register online by 9:05PM Friday night so I know how much equipment to pack.



Friday, August 16, 2019

Box Squat
18 x 2

Bent Over Barbell Row
3 x 10

Pull Up
3 x 10

This Saturday, August 17th, we are having a special outdoor location WOD in honor of Jaina Herbers.
Teams of 4. Please register online so I know how much equipment to pack.

Thursday, August 15, 2019

5 minute Handstand Hold

5 Min – Ground 2 Overhead
4 Min – DU’s
3 Min – 5 SA KB Swings + 3 Goblet Squats
2 Min – K2E
1 Min – HSPU