Friday, September 30, 2011

110930

*Love this photo so much I had to post it again. Kyra is such a bad ass! The chair weighs at least 25lbs by the way!

WOD
2 rounds of:
AMRAP in 5 minutes of:
3 Deadlifts (75% 1RM)
5 Push-ups
40m Sprint

1 mintue rest between rounds

Thursday, September 29, 2011

110929



WOD
Snatch
Clean and Jerk
*Work quickly up to your heaviest 1 rep for the day. Then complete 1,1,1 for each exercise at 85% of your heavy 1 for the day.

Wednesday, September 28, 2011

110928




WOD
10 rounds of:
10 Wall Ball
10 Pull-ups

Tuesday, September 27, 2011

110927



WOD
5 Rounds of:
10 Clean and Jerks (135/95)
10 Burpees
20 Squats

Monday, September 26, 2011

110926


WOD
500m Row X 4
4 minute rests between efforts

Record your fastest and slowest times

Friday, September 23, 2011

110923



WOD
21-15-9
Squat Cleans (95/65)
Burpees
Toes to Bar
Ring Dips

Thursday, September 22, 2011

110922

*Happy Birthday Brandon! Hope you have a good one!

WOD
"Tabata Something Else"
Tabata
Pull-ups
Push-ups
Sit-ups
Squats

Wednesday, September 21, 2011

110921



WOD
AMRAP in 10 minutes of:
3 Power Snatch (115/75)
5 Overhead Squats (115/75)
20 Double Unders

Post your rounds to comments

Tuesday, September 20, 2011

110920



WOD
21-15-9
Push Press (115/75)
Pull-ups
Box Jumps (24"/20")

400m Run After every round

Post your time to comments

Monday, September 19, 2011

110919



WOD
AMRAP in 10 minutes of:
5 Med Ball Cleans
5 Ring Rows
5 Push-ups

Post your rounds to comments

Friday, September 16, 2011

110916



WOD
5 rounds of:
AMRAP in 3 minutes of:
3 Power Cleans (115/75)
3 Hang Power Cleans (115/75)
3 Push Press (115/75)

1 minute of skipping between rounds

Post your total number of rounds completed to comments

Thursday, September 15, 2011

110915



WOD
21-18-15-12-9-6-3
KB Swings (24kg/16kg)
Box Jump (24"/20")
Knees to Elbows

Post your time to comments

Wednesday, September 14, 2011

110914



WOD
4 Rounds of:
100' Overhead Walking Lunges (45/25)
50 Double Unders
15 Pull-ups

Post your time to comments

Tuesday, September 13, 2011

110913



WOD
5 rounds of:
10 Deadlift (225/135)
100m Run
10 Plyo Push-ups

Post your time to comment

Monday, September 12, 2011

110912



WOD
8 Rounds of:
5 Thrusters
7 Pull-ups
100m Run

Post your times to comments

Friday, September 9, 2011

110909



WOD
3 rounds of:
AMRAP in 5 minutes of:
5 KB Snatch (24kg/16kg)
5 KB Snatch (24kg/16kg)
10 Wall Ball

Post your rounds to comments

Thursday, September 8, 2011

110908



WOD
"Running Grace"
15 Clean and Jerks (135/95)
400m Run
10 Clean and Jerks
200m Run
5 Clean and Jerks
100m Run

Post your time to comments

Wednesday, September 7, 2011

110907



WOD
5 rounds of:
15 Overhead Squats (95/65)
15 Bar Facing Burpees
40 Double Unders

Post your time to comments

Saturday, September 3, 2011

***REMINDER***

WE WILL BE CLOSED ON MONDAY SEPT.5TH FOR THE LABOUR DAY LONG WEEKEND. SATURDAY MORNING CLASSES WILL BE AT REGULAR TIMES.


HAVE A GREAT LONG WEEKEND!!!

Friday, September 2, 2011

110902



WOD
AMRAP in 15 minutes of:
20 KB Swings (24kg/16kg)
15 Wall Ball
10 Toes to Bar

Post your rounds to comments

Thursday, September 1, 2011

110901



WOD
500m Row
---------------
30-20-10
Hang Power Cleans (95/65)
Box Jump (24/20)
Pull-ups
Burpees

Post your times to comments