20170705

3 rounds:

800m run
15 deadlifts 315/205

20170701

CANADA DAY WOD!! (July 3rd stat holiday)

'Hold onto your Beaver'  WOD starts at 9am

Brunch to follow - please bring your fav dish!

20170630

20 min partner AMRAP:

Partner 1: runs 300m

Partner 2: 5 pullups

5 kb

5 box jumps

*keep going through

movements until prt 1 is back.

20170629

Shoulder press establish 1 RM Push press 5-5-5-5-5

20170628

3 min AMRAP:

30 double unders

7 front squats 135/95

rest 3 mins the REPEAT

20170627

10 rounds for time:

4 burpees

6 kb 2/1.5 pd

8 wallball

20170626

15 min AMRAP:

9 medball cleans

15 pushups

20 double unders

20170623

3 rounds:

Ass bike for cals (12/8)

5 clean & jerk (185/125)

Framer carry (2 lengths of rig)

20170622

Dumbbell OVHS

5-5-5-5-5

Bench press

3-3-3-3-3

5 attempts at a max set

of triple unders

20170621

2 rounds:

1 min HSPU

1 min Bearcrawl

1 min pullup

1 min situp

1 min row/bike

1 min squat

20170620

For time:

42 wallballs

21 power snatch 95/65

30 wallballs

15 power snatch

18 wallballs

9 power snatch

20170619

Partner wod:

5 rounds:

200m run together

20 fr. Squats (10 each)

30 pullups (15 each)

20170616

Tabata:

Thrusters

Box jump

Double unders

Pullups

burpees

*20 sec work/10 sec rest

20170615

Deadlift

5-5-3-3-3-1-1-1-1

20170614

8 min AMRAP:

5 hang power cleans

25 double unders

2 MIN REST

8 min AMRAP:

10 deadlift

10 walking lunge

20170613

For time:

50 med ball cleans 20/14

25 push jerks 155/105

50 med ball cleans

20170612

5 min AMRAP:

6 sit ups

8 push ups

10 air squats

REST 3 MINS

5 min AMRAP:

10 box jumps

8 lunges

6 burpees

20170609

200m run

10 man makers

10 toes to bar

10 goblet squat

200m run

10 man makers 55/35

10 toes to bar

10 goblet squat 55/35

200m run

20170608

Power clean 3-3-3-3-3 reps

Front squat 2-2-2-2-2 reps

squat clean 1-1-1-1-1 reps

20170607

12 min AMRAP:

5 deadlifts

10 pushups

15 box jump

20170606

40 kb 50/35

40 bupees

100 double under

20 kb OVHS lft arm

20 kb OVHS rt arm

200 double under

100' dbl kb fr. Rack lunge

100' kb farmer carry

300 double unders

20170605

21-15-9

Elizabeth

Clean 135/95

ring dips

20170602

For time:

50 deadlifts

50 box jump

50 kb swings

50 double unders

50 shoulder  to overhead

50 situps

50 hang power clean

* all weight (75/55)

20170601

Front squat 3-3-3 reps

Thruster 3-3-3 reps

Push Jerk 3-3-3 reps

20170531

For time:

10-9-8-7-6-5-…

1-2-3-4-5-6-7-…

HSPU

Hang squat clean

(135/95)

20170530

3 rounds for time:

15 chest to bar

12 box jump

9 OVHS 155/105

20170529

15 min EMOM:

ODD: heavy slam ball carry

EVEN: max situps

20170526

For time:

500m sandbag run

50 wallballs

50 double unders

20170525

Clean & Jerk

3-3-3-3-3

20170524

For time:
10 HSPU 50 double unders 20 jumping squats 50 double unders 20 walking lunge 55/35 50 double unders 20 HR pushups 50 double unders 20 ring rows 10 HSPU

20170523

3 rounds

25 Power snatch 75/55

25 Front squats 75/55

20170522

NO CLASSES

Have a GREAT LONG WEEKEND!!

20170519

NO CLASSES

20170518

Hang Power Snatch

10-8-6-4-2

20170517

20 rnds EMOM

Odd:

10 Slam balls/med ball cleans

Even:

10 front rack walking lunge

(55/35)

20170516

12 min AMRAP

3 rope climb

12 push press 135/95

50 double unders

20170515

FRAN

21-15-9

Thrusters

Pull-ups

0170512

5 rounds for time:

250m row

15 pull ups

10 DB step ups

5 OVHS 85/55

20170511

Back squat

2-2-2-2-2

7 min AMRAP

10 strict pull ups (ring rows)

7 back squat 225/155

20170510

RANDY

75 snatches for time

75/55

20170509

21-18-15-12-9-6-3

Toes to bar

Hang power clean & jerk

Pistol

20170508

6 min AMRAP:
5 back squat
5 shoulder to overhead
5 deadlift
2 MIN REST
6 min AMRAP:
3 thruster
3 bar over burpee

20170505

6 rounds for time:

12 pistols
6 power clean 135/95
1 rope climb

20170504

1 RM OVHS
1000m row
ring dips

*attempt PR's with as much warm-up, ramp-up and rest between efforts as needed.

20170503

3 rounds for time:

15 deadlifts 185/135
10 burpees over bar
5 ring dips

20170502

21-15-9

Power cleans 135/95
HSPU

20170501

For time:

21-18-15-12-9-6-3

wallballs
pushups
situps

20170428

4 rounds:

9 deadlift 225/155
12 box jump 24/20
15 hspu

20170427

Power clean:

3-3-3-3-3

20170426

21-18-15-9-6-3

OVH squat 95/65
du

20170425

5 rounds:

25 WB 20/14
15 chest to bar
5 d-ball cleans 150/100

20170424

4 rounds plus EMOM 2 burpees:

25 kb swings
5 push press
25 du or 75 singles

20170421

5 rounds:
25 min time cap

15 power snatch 75/55
15 bar facing burpees
15 OVHS 75/55

*2 min rest between rounds

20170420

Deadlift:

5-5-5-5-5

20140419

Fight Gone Bad

3 rounds:

WB 20/14
SDLHP 75/55
Box jump 20/16
Push press 75/55
cal row

1 min rest

*rotate each min

20170418

For Time:

10 thruster 135/95
50 du
8 thruster
40 du
6 thruster
30 du
4 thruster
20 du
2 thruster
10 du

20170417

NO CLASSES

20170414

NO CLASSES

20170413

Back Squat:

2-2-2-2-2

7 min AMRAP:

10 strict pullup
7 back squat 225/155

20170412

3 Rounds:

15 ring dips
30 air squat

20170411

12 min AMRAP:

20 GHD situp
10 LT arm OVH walking lunge 60/40
10 RT arm OVH walking lunge

20170410

Bench Press 8-10 reps x4
moderate weight

For Time:

50 wallball 20/14
30 kb 53/35
40 wb
20 kb
30 wb
10 kb

20170407

3 rounds:

50 du
25 box jump 24/20
5 power clean 205/135

20170406

Behind the neck jerk:

1-1-1-1-1-1-1

Push jerk:

10-8-6-4-2

20170405

6 min AMRAP:

3 snatch
6 front squat

2 min rest

6 min AMRAP:

3 strict press
6 box stepups

*all movements with dumbbells 35/25

20170404

3 rounds

500m row
50m d-ball carry 150/100

*carry in front of body, not on shoulder

20170403

5 rounds

12 chest to bar
12 pushups
2 lengths bear crawl
12 sit ups

20170331

10-9-8-7-6-5-4-3-2-1

squat clean
thruster 115/75

* 1 rope climb between sets.
Sub 3 pullups and 3 squats

20170330

EMOM: 30 mins

1 snatch

*a slightly challenging weight or slowly increase as you go.

20170329

10 min AMRAP:

10 hollow rock
10 broad jump

20170328

'Paula Pena'

7 rounds, each for time.

100m sprint
19 kb 2/1.5 pood
10 burpee box jump 24/20
rest 3 mins

20170327

For time:

Cash in: 500m row

Then 3 rounds of:

21 lateral jump over bar
15 k2E
9 deadlifts

Cash out: 500m row

20170324

OPEN 17.5

20170323

OVHS:

3-3-3-3-3

20170322

7 rounds for time:

7 kb swing
7 pushup
7 situp
7 box jump
7 cals on AB or 35 DU

20170321

4 rounds:

20 power snatch
95/65
50 double unders

20170320

12 min AMRAP:

3 burpees
3 front squat
155/105
6 burpee
6 front squat

*continue adding 3 reps every round

20170317

OPEN 17.4

20170316

Push press:

1-1-1-1-1-1-1

20170315

'Cindy'

20 min AMRAP

5 pullups
10 pushups
15 squats

20170314

5 - 3 min rounds:

10 front squats 185/135
10 box jumps 30/24
row for max cals

20170313

12 min AMRAP:

5 shoulder to OVH
10 deadlifts
15 front rack walking lunge

115/75 for all movements

20170310

OPEN 17.3

20170309

Snatch balance:

3-3-3-3-3

20170308

14 min AMRAP:

5 dips
7 front squat
135/95
9 situps
11 double under

20170307

15-12-9

T2B
wallballs
thrusters 75/55

20170306

Tabata:
20 on, 10 off x8 rounds at each movement.

Deadlift 175/125
burpee
Hang power clean 75/55
sprint
Push press 75/55

20170303

OPEN 17.2

20170302

Front Squat:

5-5-5-5-5

20170301

15 Min EMOM:

5 ring dip
7 pullups
20 air squats

*min 1: ring dips
  min 2: pullups
  min 3: air squat
  repeat

20170228

12 min amrap

3 rope climb 15ft
12 push press 135/95
50 double unders

20170227

50-40-30-20-10

shoulder to overhead 75/55
med ball clean 20/14

20170224

OPEN WOD 17.1

20170223

Snatch 1-1-1-1-1-1-1


OPEN WOD 17.1

20170222

4 rounds

against a 2 min clock:

9 deadlifts 115/75

6 shoulder to overhead 115/75

3 front squat 115/75

Max burpees in remaining time

rest 2 min

*score is total burpees

20170221

SURPRISE

SHOW UP AND FIND OUT ;)

FAMILY DAY

NO CLASSES

20170217

Surprise :)

20170216

Shoulder press

3-3-3-3-3-

20170215

"White"
5 rounds(25 min time cap)

3 rope climb(sub 15 pull up &15 squat)
10 toes to bar
21 overhead walking lunge 45/35
400m run or 16 lengths of gym

20170214

5 rounds, each for time

10 cal air bike
8 wall ball
6 Db snatch, alt 40/55
4 hand release push up
2 box jump overs 20/24

20170213

6 min AMRAP

10 goblet squats
5 man makers

rest 3 min

6 min AMRAP

10 jumping squats
5 hspu

20170210

Partner Wod
25 min AMRAP

25 alt DB snatch 35/25
50 hand release push up
25 deadlift 155/105
50 wall ball 20/14

20170209

clean and jerk
1-1-1-1-1-1-1

20170208

6 min AMRAP

9 Back squat
6 Burpee
3 Push Press

20170207

21-15-9

calorie on AB
thruster 95/65

rest as needed

21-15-9

calorie row
toes to bar

20170206

Death by Deadlift 185/125

then:

"Annie"

50-40-30-20-10

double under
sit ups

20170203

For Time:

30 wall ball 20/14
200m farmer carry
50 double under

20170202

Push Jerk

3-3-3-3-3

20170201

10-9-8-7-6-5-4-3-2-1

snatch 95/65
overhead squat 95/65
burpee

20170131

3 rounds

10 squat clean 135/95
20 box jump 24/20

20170130

EMOM 15 min

min1: row200/150m or 15/10 cal on ab
min 2: 10 hspu
min 3: 40 double under

20170127

15-10-5

deadlift (heavy)
box jump 24/20
*run/row 200m after each round

20170126

Overhead Squat
1 rep max

20170125

10 min AMRAP

20 heavy med ball over racked shoulder height bar
20 lunges (10 each side)
10 push press 95/65

20170124

complete this sequence 5 times:

min 1- burpees for max reps
min 2-rest
min 3-clean & jerk for max reps 135/95
min 4-rest
min 5- abmat sit up for max reps
min 6-rest

20170123

3 rounds

400m row
15 pull up
50 squat
15 pull up

20170120

3 rounds

4 min AMRAP

6 front squat 185/125
6 bar facing burpee
1 rope climb
rest 2 min

20170119

Hang Power Snatch

3-3-3-3-3

20170118

12 min AMRAP

1 med ball clean
1 burpee
2 med ball clean
2 burpee
3 med ball clean
3 burpee
etc....

20170117

20 min AMRAP

50 double under
100' walking lunge
100' bear crawl

20170116

3 rounds

30 sec knees to elbow
30 sec rest
30 sec push up
30 sec rest

*90 sec rest after 3rd round
Then:
3 rounds
30 sec knees to elbow
30 sec rest
30 sec wall ball sit up
30 sec rest

20170113

EMOM 9 min

1 toes to bar
2 burpee box jump
3 kb

20170112

Deadlift
1-1-1-1-1-1-1

20170111

4 Rounds

15 toes to bar
12 kb
9 shoulder to overhead 115/75

20170110

27-21-15

Back Squat 165/155
HSPU

20170109

5 rounds

12 LT arm DB snatch
12 RT arm DB snatch
1 rope climb

20170106

21-15-9-15-21

power clean 135/95
box jump 24/20

20170105

Back Squat
3-3-3-3
Thruster
3-3-3-3

4 attempts @ max L-sit hold for time

20170104

4 rounds
against a 2 min clock:

9 deadlifts 115/75
6 shoulder to overhead 115/75
3 front squat 115/75
Max burpees in remaining time
rest 2 min

*score is total burpees

20170103

10 rounds

30 sec 50' shuttle run
30 sec rest
30 sec kb swing 35/55
30 sec rest
30 sec double unders
30 sec rest